Gluten-Free Recipes using Chia Seed Slurry

Gluten-Free Chia Seed : Recipe Techniques

Using using Chia Seed "gel" and "slurry" and ice-cubes in GF Creations

Finally, I have gotten back to my blog and writing more about Chia Seed in Gluten-Free / Wheat-Free recipes! I love the Fall season, though I have been distracted lately by things that come with it: like raking.  This is a long-planned followup discussion on Chia Recipes...

In June, I wrote a Gluten-Free Blog entry entitled Gluten-Free Chia Seeds : SuperFood Status (follow that link for prior discussion and where to acquire the product). Last time I introduced Chia Seed basics - like nutritional / diet information, and the texture and look and feel that should be expected. I also mentioned in my previous blog that Chia Seed is an amazing gluten-free recipe addition / ingredient, and I have used the Chia Seed to create some wheat-free / gluten-free baked goods and other food products that are convincingly like the "real" thing, if not better. Pancakes with such alterations are one of my regular favorites, but I have also gone much further with Chia in gluten-free recipes through a new approach I developed for incorporating the Chia with great success.

I have found that the results I can achieve through a particular use of Chia Seed in gluten-free recipes is nothing short of spectacular, and I want to share the approach with others here, hoping that perhaps it can make your gluten-free baking even better. I am not guaranteeing it will make *everything* better, but it has really helped quite a few of my recipes - even recipes that were already quite good - rise to an extraordinary level on the texture / mouth-feel scale, and on the health-scale too. It has worked wonders in gluten-free breads, gluten-free desserts, and all sorts of things.

Get ready to use a "chia slurry" in recipes...

Chia Slurry Formulation

Creating a "chia slurry" is the key to using chia as an easy addition / substitution / alteration / modification ingredient in many recipes. This slurry will end up providing a gluten-like (i.e., "glue like") binding power to recipes while introducing additional moisture and "bounce", elasticity, sponginess, and the like, that you would otherwise associate with Gluten-containing products.

A slurry is quite simply a highly fluid mixture of water and finely divided material - in this case, that material is chia.

Pre-Hydrate the Chia Seed
We start by pre-hydrating our Chia Seed. I simply use between 1.5 and 2 TBSP (Tablespoons) Chia Seed per cup of water. The concentration can be varied, and will alter the recipe outcomes accordingly. Sometimes I want a thicker mixture, other times thinner. The amount of slurry I prepare depends on what I am baking, but for now, let's just say I have a few cups of water, and the corresponding proportion of Chia I mentioned...

Place the chia seed in a bowl, add water, and stir constantly for a while to make sure all seeds submerge in the water. Then, stir every few minutes for a while to make sure the seeds are evenly absorbing water as they expand like little pearl tapioca balls. Within 15-30 minutes, this hydration process is complete, resulting in the following:



Or, a bit closer look at the resulting hydrated Chia Seed mixture:


Now, place this hydrated Chia in a blender. I have my trusty VitaMixer for this task, which does a fine job of creating a slurry from the seeds. Here is the before and after look:



...yielding...

That is pretty much it! You have just created the Chia Slurry to be used in gluten-free recipes where you would otherwise use water, milk, or other liquids (note: some dry-ingredient amount-adjustments may be necessary to achieve optimal substitution and outcome results).

I process (i.e., grind / chop / pulverize) the hydrated Chia into a slurry immediately before I am going to use it in a recipe. I have found this keeps the suspension of particles most consistent, and also it tends to add another important baking element: a bit of air volume (quite useful in breads for example).

You can allow the pre-hydrated Chia Seed to sit around for hours, or days, if you desire, but wait until you are ready to use it in a recipe before mixing it into a slurry. In fact, if you use a lot of Chia in baking your gluten-free recipes, it is a good idea to keep a container of pre-hydrated chia seed in the fridge all ready to go (saves on hydration time later).

My next Gluten-Free Blog postings will discuss some particular recipe alterations using this Chia Slurry. If you can't wait, feel free to go for it and experiment with some recipe alterations yourself.

In the mean time, here's another use for the Chia Slurry that may inspire some inventive recipe creations too...

Frozen Chia Seed / Slurry Ice Cubes!

Another use I have for my slurry concoction that I created on a whim is chia-seed-ice-cubes. Just take that freshly-blended Chia-Seed Slurry and pour it into ice cube trays and immediately freeze.

These frozen chia-mix cubes have proven incredible in making smoother, creamier, dairy-free "shakes" or "smoothies" or slushies, or whatever. They add an amazing texture-smoothing / gelling quality that thickens up a drink without adding anything unhealthy to the recipe; giving frozen drinks some "creaminess" without any cream.

The reason I make the chia ice cubes (instead of just adding regular water-only ice cubes to a blender with pre-hydrated chia seed) is a simple one: achieving optimal coldness and lowest temperature for best shakes, smoothies, and frozen drinks. If you don't freeze the chia like this first, do not expect the same results :)

Have you ever heard of a "diet milkshake"?


Well, get ready for one..., and here is a preview picture of it, my Chocolate Pumpkin Spice Dairy-Free "Diet Milkshake", that I will also post the very simple recipe for quite soon. The funny thing was that, although this recipe seemed timely just a few days ago (when it was 70-degrees out!), it is now near freezing outdoors. Well, either way, I still enjoy my frozen drinks year round :)

I do not mean to tease people by not posting additional recipes this time with the above slurry-making-recipe and discussion, but rather I wanted to keep the baked-goods and frozen-products recipes cleanly apart from the slurry-recipe for organization purposes here on my Gluten-Free Blog (as I will be referencing this blog again for sure).

GLUTEN-FREE RECIPES USING CHIA SEED

Here are links to a couple recipes using this chia gel / slurry and ice-cubes to get you started:

• Dairy-Free Diet-Milkshake Recipe : Chocolate Pumpkin Spice and Gluten-Free
• Gluten-Free Banana Bread - using Chia Seed Slurry and Isolated Whey Protein - variation to the recipe in our cookbook.

Also, check out my prior blog about Gluten-Free Chia Seed for some background information on this ingredient and where to acquire it if you do not already have a supplier.

Continue to read this Gluten-Free Blog for all sorts of gluten-free recipes, product-reviews, and related information. In addition, visit my Gluten-Free Recipes Site where many of the recipes I have featured on this blog are available.

Gluten-Free Chia Seeds : SuperFood Status

Chia Seeds : Gluten-Free Superfood

Chia Seeds (hydrated)

If I hadn't entitled this blog posting "Gluten-Free Chia Seeds" would you have been able to guess what ingredient was lurking in the above pictured drink? Perhaps they remind you a bit of pearl tapioca? There are some similarities in texture, though tapioca can not even come close to the awesome nutrition Chia Seeds offer to those of us on a gluten-free diet.

The initial picture above shows Chia seeds (aka, Salvia Hispanica seeds) I have in my morning coffee (before adding some gluten-free soymilk; the post-soymilk picture is next). These offer an incredible burst of fiber and healthful Omega-3 Fatty Acids, with a fair dose of protein as well. They are a perfect diet food, and a great gluten-free baking ingredient too since they add nearly zero flavor to a recipe while introducing a "binding capacity"! I'll discuss their nutrition breakdown in more detail below...



And, this is how they arrive, when ordered online from Nuts Online Chia Seeds web page (they have the best price I could find, and I am quite pleased with their fast shipping and nice packaging).


NUTRITION - AWESOME!
Here's a summary from what Wikipedia says, and I can't say it much better. I'll give specifics about the product above immediately after this quote:

Chia seeds are typically small ovals with a diameter of about one millimeter. They are mottle-colored with brown, gray, black and white. Chia seeds typically contain 20% protein, 34% oil, 25% dietary fiber (mostly soluble with high molecular weight), and significant levels of antioxidants (chlorogenic and caffeic acids, myricetin, quercetin, and kaempferol flavonols). The oil from chia seeds contains a very high concentration of omega-3 fatty acid — approximately 64%. Chia seeds contain no gluten and trace levels of sodium. There are no known toxic components of chia.

Wow! Doesn't that just sound like a near-perfect food?

Now, here's the nutrition data for a one ounce serving of these lovely seeds. You'll notice they are incredibly low in calories, and even though a high percentage of calories is from "fat", it's *good* fat (Omega 3's). Notice there are NEARLY ZERO NET CARBS (of 12g carbs, only 1g is not fiber!) Amazing stuff!

Chia Seed Nutritional Values

In addition to "just the numbers", the gluten-free Chia Seeds offer other potential health benefits. I have heard some people claim they have used Chia Seeds as part of a very successful weight-loss strategy (makes sense, given the facts above). Also, there is some discussion about how the Chia Seeds may also slow absorption of other carbohydrates, thus being a good thing for diabetics and people watching their blood-sugar. Certainly an easy thing to try out and see what happens.

USING CHIA SEEDS IN RECIPES
In short: these things are amazing in recipes!! They offer not just nutrition, but an amazing moisture-holding and binding ability. And, it does not take very much of the product to really make a difference in a recipe. They can add much-desired "bounce" or sponginess to recipes like breads and pancakes and the like, as such recipes should have.

In Drinks:
Not that it is much of a "recipe", but I'll start with the simplest gluten-free treat that I like using Chia Seeds in: coffee! (or Tea) I simply add a tablespoon or two of the Chia Seed to my (large - 16oz+) glass of hot coffee, and let them soak for a few minutes before adding soy milk or whatever else. The seeds expand like pearl tapioca, and get that "fish egg" type of feel. I find them enjoyable, and much like tapioca drinks called "boba" or "bubble tea", but unlike pure-carbohydrate tapioca, these Chia Seeds add significant nutrition to a drink.

In Other Recipes:
You will want to start out by pre-hydrating the seeds. Simply place them in a bowl and add water (cold or hot) and allow them to soak for a while (15 minutes perhaps). This pre-soak yields nice results for baking recipes where liquids are used. Vary the liquid-to-chia proportion as needed to create a thicker/thinner "gel" of sorts to add to your recipes where liquids are typically added.

I have made some of the most incredible pancakes ever, by altering my existing pancake formula(s) to include pre-hydrated chia seed. I am rather certain these pancakes could rival any "real" ones. I still need to experiment more with bread and dessert recipes (especially cakes!), though my initial trials are quite promising. I will post variation-instructions on my book-sales site once I get the proportions nailed down, for anyone else that wants to try Chia in such recipes. If you can't wait - just experiment; I don't think it'll be too tough to add a bit of Chia to a recipe and get decent results.

Note: I recommend drinking plenty of fluid with these. The dietary fiber concentration is so incredibly high, the demand for complementary fluids is going to be rather high too. This should be easy enough to achieve, especially if using them in coffee or tea, and should be part of any diet plan with proper hydration.

Continue to read this Gluten-Free Blog for all sorts of gluten-free recipes, product-reviews, and related information. In addition, visit my Gluten-Free Recipes Site where many of the recipes I have featured on this blog are available.

Gluten-Free Health Warrior Chia Bar Review

Health Warrior Brand Gluten-Free Chia Bars Review

Chia Seeds meet Snack Bars : a great combination!

For any of you that have read my blog for any length of time, you have noticed I have written a few articles about recipes and baking with chia seed and/or product containing chia.  And now I am writing about a nice snack bar product line — each simply labeled "Chia Bar" of various flavors —  from a company called Health Warrior.

Health Warrior (HealthWarrior.com) Chia Bars

I have been a fan of chia seed (salvia hispanica) for years now, having used them quite regularly since 2008, as chia sees have a wonderful nutritional profile in addition to making a great gluten-free baking ingredient. Chia seeds provide a nice balance of fiber, healthy fats (Omega 3's), and protein. I am used to using them in their hydrated form in my various homemade drinks and recipes, but this time I am enjoying them in as they appear in these commercially-available Health Warrior Chia Bars.

Health Warrior brand gluten-free acai berry chia bar (close-up and full of chia!)

Pleasing Taste and Texture from Innovative Ingredients

The first bite into the acai berry chia bar variety instantly reminded me of some favorite sesame-seed snacks I have had in the past — the texture was quite similar, and I am not quite sure how much of that is from non-hydrated chia.  As you can see in the close-up photo, it sure looks like sesame-seeds in a way too, and I am not sure if what I am seeing is perhaps all due to white-chia-seeds, or if some of what I see is also the gluten-free-oats used in the formula (yes, they contain oats); sure seems like it is mostly chia seeds I feel and see.  They also employ cashew-butter in the base-formula shared across all the bar varieties from what I see on the labels too.

The oats almost prevented me from trying this product, since I have not had oats (even "certified gluten-free" ones) in years; I have found I can tolerate small amounts on occasion, but generally just avoid them.  But, I decided to make an (oats) exception and try this interesting chia bar product, and I am glad I did.

My wife and I both enjoyed it and found that the flavor was pleasing as was the texture: it was not too sweet, not artificial tasting in any way, but just about spot-on with regards to the berry-centric flavor and the sweetness (sugar level) was just about where I like it (not too sweet, and a reasonable net carbohydrate load reflects this in the nutritional facts printed on the label: 15g total carbs of which 4g are fiber and 5g sugar).  I can definitely detect some nutty flavor from the cashews, but it too blends quite nicely with the other flavor-contributors in the recipe: things like cranberries and strawberries (of which there are certainly more of than of than the featured "acai berry" highlighted on the label for its buzz-factor and popularity) and vanilla.

The bars are rather small (just under 1 ounce), and that is one reason I actually gave them a try even with the GF oats included (I figured it would be a very small dose of oats for me); and, I am delighted to report, the oats had no ill-effects on me either.  Regardless, the size is about right for a quick small snack while keeping the carbohydrate intake down (and, getting 3g of protein thrown in along with Omega 3's for good measure).  I think these bars will come in handy when out for a long bike ride or walk where I want a nice nutritionally balanced snack with me that also tastes good and transports well.

Bottom line: my impression is that this is a quality snack product with a taste and texture I quite enjoyed and can enjoy more in the future.  It was a nice alternative to many of the much sweeter date-based bars, and it is also soy-free and 100% vegan (given I eat ZERO soy, this was a great fit for me too!)  I still need to try the other varieties (as shown in the picture), but I expect they will be similarly enjoyable and welcome in my gluten-free diet snack-repertoire.

A related thought: I would welcome a sugar-free version of these bar if Health Warrior could create a stevia-sweetened version and replace the brown-rice-syrup.  This bar, due to its diminutive size, has a reasonably low-carb / low-sugar profile, but it has the potential to be a very-low-sugar option with some minor tweaks.  I have my own ideas for a recipe that could perhaps yield my desired super-bar outcome: use stevia and perhaps (though breaking with the dairy-free status) use some whey-protein as a "binder" of sorts (perhaps in combo with some hydrated chia); this idea may not work commercially, but I plan to play with the idea for kicks since I enjoy recipes and baking quite a bit.

Continue to read this Gluten-Free Blog for all sorts of gluten-free recipes, product-reviews, and related information. In addition, visit my Gluten-Free Recipes Site where many of the recipes I have featured on this blog are available.

Dairy-Free Diet-Milkshake Recipe : Chocolate Pumpkin Spice and Gluten-Free

Gluten-Free / Dairy-Free Diet-Milkshake Recipe : Chocolate Pumpkin Spice

In my prior blog about Using Chia-Seed Slurry in Gluten-Free Recipes, I mentioned some of the applications of this wheat-free / gluten-free food creation technique including the above-pictured Dairy-Free Chocolate Pumpkin Spice Diet-Milkshake Recipe (this recipe uses a FROZEN chia slurry, in ice-cube form).

A "Diet Milkshake?"
Sure, why not? Healthy Desserts and snacks do exist. This recipe features all sorts of healthful ingredients, and essentially eliminates any less healthy ingredients. The result is an especially low-calorie, low-bad-fat / high-good-fat, diabetes / diabetic-friendly dairy-free "milkshake" that features a wonderful and flavorful blend of chocolate, pumpkin, and pumpkin-pie spices in a frozen treat that will pass the taste and texture test of most people (even children). Even though my target audience is persons with Celiac Disease and/or gluten-free diets or wheat-free diets, this recipe will also fit dairy-free / vegan diets and low-carb diets too.

The milkshake maintains a rather low glycemic index while introducing healthful Omega-3's (specifically the α-linolenic acid (ALA) via the Chia Seed, aka Salvia hispanica), fiber, minerals, antioxidants and vitamins! The pumpkin adds all sorts of nutrition too: fiber, vitamin-A, and more. Cocoa powder brings a pile of antioxidants and fiber into the mix too. And, using Agave Nectar, the glycemic index remains rather low.

This recipe makes use of our Gluten-Free Chia Slurry Recipe (and ice-cubes) featured on our Gluten-Free Foods Recipe Library to make the "chia ice cubes".

Ingredients

7 or 8 Frozen Chia Cubes
(see instructions-link above, or prior blog for how to make)
3/4 Cup Pumpkin Puree
1 Cup Vanilla Soymilk or Almond Milk

TO TASTE:
1-2 Tsp Cinammon
Pinch of Clove
1/4 - 1/2 Tsp Fresh Ground Nutmeg
1 Tsp Vanilla
1-2 Tsp Cocoa
1-2 TBSP Agave Nectar

NOTE: All main ingredients (cubes, pumpkin, and soymilk) were *COLD* when I prepared this to make sure I had the optimal low-temp milkshake for thickest results :)

Directions

It does not get too much easier than this... simply combine all ingredients in your Blender / VitaMixer. Grind and blend until chia cubes are fully disintegrated and resulting mixture is smooth and creamy texture as you would expect from any milkshake.

The result is a Gluten-Free Dairy-Free Chocolate Pumpkin Spice Diet-Milkshake that is a dairy-free, creamy smooth "diet milkshake" using healthy chia seed and other diet-friendly ingredients.
Hope you enjoy it. I really wish I had posted this recipe while the weather was a bit warmer, but I don't mind a good milkshake ANY time of year. And, milkshakes need not be just for dessert!

Gluten-Free Recipes for Thanksgiving

Gluten-Free Recipes for Thanksgiving are definitely popular right now, whether it is gluten-free stuffing, gluten-free pumpkin roll, gluten-free breads, or a variety of other gluten-free diet foods. I have noticed a surge in web-traffic on my Gluten-Free Recipes Library website the past few days, and I can see what keywords people have used to find the site... nearly all are phrases related to Thanksgiving recipe favorites.

So, I have also been busy getting some new recipes online for people to enjoy. I added this new Gluten-Free & Wheat-Free Stuffed Portabella Mushrooms with Prosciutto Recipe today, and for our dessert cookbook owners out there, I added a wonderful variation to the Gluten-Free Banana Bread - using Chia Seed Slurry and Isolated Whey Protein. My wife also created a fabulous dairy-free variation of the chocolate ganache-cake in our book, which I hope to add the recipe variation instructions for soon too.

The new Stuffed Mushrooms

Gluten-Free Stuffed Mushrooms

This recipe is a flavorful and easy to prepare appetizer featuring Baby Portabella mushrooms and Prosciutto, and has a combination of flavors and textures that is bound to satisfy. Slightly sweet, a bit spicy and tangy, and even a slight bit salty from the Prosciutto, these stuffed baby portabella mushroom caps feature a variety of textures to match the complex flavor -- crunchiness of water chestnuts to the meatiness of the mushroom cap.


The Banana Bread Variation

Gluten-Free Banana Bread (chia / whey-protein)

Perhaps this is a bold statement, but I think you would be hard pressed to find ANY banana bread that is better, whether with or without wheat or gluten. The amazing qualities that Chia Seed and Whey Protein bring to this recipe leads to a bread that is nothing short of incredible, and even somewhat "healthy" thanks to the added fiber, Omega 3's, and protein.

I will not go so far as to call it a "diet bread", but it is certainly more nutritious than the original recipe now that I focused on bumping up the fiber, lowering the glycemic index (trying to make it more diabetes / diabetic friendly for those watching their sugar), and increasing vitamins and minerals too. And, with all that healthful-change work, I find it preferable to the original gluten-free banana bread recipe, though it does take a bit more work (and a few more ingredients) to produce this variation.


Some Popular Gluten-Free Thanksgiving Recipes
The top two searches this week on my gluten-free recipes site have been for the following items:

Gluten-Free & Wheat-Free Dairy-Free
Cornbread Stuffing / Dressing Recipe

Gluten-Free Cornbread Stuffing / Dressing Recipe

and,...

Gluten-Free & Wheat-Free
Pumpkin Roll Recipe

Gluten-Free Pumpkin-Roll Recipe : Amazing!

But, there are plenty of other recipes people are searching for and viewing lately, like:

• Gluten-Free Fried Chicken
• Gluten-Free Pumpkin Bundt Cake
• Gluten-Free Dill and Spinach Dip

I guess quite a few people consider Fried Chicken a nice alternative to turkey? Works for me! The other two make immediate sense to me, for dessert and appetizer items.

And then there are the breads. Most of the gluten-free bread recipes have been seeing a lot of activity lately, and I guess that means that quite a few gluten-free and Celiac diet persons will be enjoying fresh-baked bread for the holidays:

• Gluten-Free Wheat Bread
• Gluten-Free Holiday Panettone Bread - Citrus Accents
• Gluten-Free Focaccia Bread & Croutons
• Gluten-Free Dairy-Free Pumpernickel Bread
• Gluten-Free Artisan-Style Multi-Grain Bread
• Gluten-Free Dairy Free Buckwheat Bread
• Gluten-Free Dairy-Free Brown Honey Bread
• Gluten-Free Herb French Bread / Baguettes / Bread sticks
• Gluten-Free Egg Bread
• Gluten-Free High-Fiber Multi-Grain Bread
• Gluten-Free Orange-Nut White-Chocolate Chip Bread

I hope everyone enjoys all those recipes! I know people are viewing them, and I can even tell when certain ones are downloaded, so the recipes are going to be tested out on a large scale it seems.

Happy Thanksgiving
Happy Thanksgiving to everyone, and I hope you enjoy the holiday.

Continue to read this Gluten-Free Blog for all sorts of gluten-free recipes, product-reviews, and related information.

Gluten-Free Whey Protein Isolate Deal

Gluten-Free Whey Protein Isolate

Isolated Whey Protein is one of my favorite gluten-free recipe enhancers and ingredients.  If you have followed this blog for any time, you have certainly noticed the importance I place on this substance — in fact, I have even referred to it as: "Whey Protein: the Miracle Gluten-Free Baking Ingredient" in previous blogs.  I use this stuff in all sorts of recipes because of its wonderful abilities to, at least in part, mimic gluten (another protein; one we can not consume).

Gluten-Free Whey Protein Price

I am sorry to report what most of you already know: contrary to what the government says, there has been substantial inflation over the past few years, especially among food products and most certainly among dairy or dairy-derived products.  When I first wrote a blog about this identical product in late-2007, this whey protein cost only $36.00, or just over ½ of what it does now (as of Jan-2017, it has reached $66.00 for the same delivered item) — or, another way to say the same thing is that this product costs 83% more than it did 10 years ago.  Wow, that is some inflation, even as the US Federal Reserve claims there is barely any inflation!  And, that is comparing the identical gluten-free isolated whey protein from Now (brand) at the best price I could find then versus the best price I can locate now.

To acquire a 5-pound tub (as pictured above), I have ordered from a place called "AllStarHealth.com" for about $66.00 with shipping included (early 2017 price).  Here is a link to their site if you are interested: AllStarHealth Now Whey Protein Isolate 5#.  They shipped quickly and I was pleased to see that the "best by date" on the last container I received was well into the future giving me plenty of time to use this.  Keep in mind, 5 pounds of this whey protein lasts a fairly long time, even when used as extensively as I use it.  I suggest keeping the container somewhere out of direct sunlight and/or heat for best results.

This giant 5-pound container of GF Whey Protein consists of what the label calls "81 servings", where each serving is an ounce essentially and there is a small included scoop that makes measuring a "serving" quite simple.  And, that 1-ounce serving is a pure 25 grams of protein that comes in very handy for our gluten-free recipes...

Gluten-Free Recipes using Whey Protein

I have used this product to not only simulate the binding-power of gluten in recipes, but also as a consistency-enhancer for all sorts of creations too  — a favorite being smoothies!  So, here are some ideas and real examples of how this baking ingredient can help you with regards to your gluten-free and wheat-free diet recipes:

• Gluten-Free Smoothies: whey protein is amazing in smoothies and other blended drinks.  It adds thickness and "body".  I especially like how the gluten-free whey protein allows you to use your blender (my preference is a VitaMixer) to whip extra volume into a smoothie as well as a thicker texture. Perhaps you could say it adds "fluff" or "fluffiness" to blended drinks as well as improving the overall smoothness and consistency.
  
  A favorite frozen drink "recipe" I use is approximately: one frozen banana, 6 or 8 ice cubes, 1/2 scoop of whey protein, a pile of cocoa (1/4cup+), some cinnamon, some rice milk or hemp milk, and (very much optional) some Gluten-Free Carolan's Irish Cream liqueur.  Just grind / blend / whip all that together in the Vitamixer until you have a very satisfying and creamy chocolate-banana "shake" (variations abound!)
  
  
  

  

  Gluten-Free Thin-Crust Pizza Recipe using Whey Protein Isolate

• Gluten-Free Pizza Crust Recipes: we have used the whey protein in a variety of pizza-crust recipes, and here is a link to an example of a Gum-Free and Wheat-Free / Gluten-Free Thin-Crust Pizza Crust Recipe using whey protein.  Notice the "gum-free" part of that recipe?  Again, this is where whey-protein's binding powers are making up for gluten, and thus making up for the typical use of "gums" like Xanthan and/or Guar gum.  It will not necessarily replace gums in all recipes, but it sure can replace it in a lot.  If you wondered: no, we did not use Whey-protein in our GF Desserts cookbook recipes even though all those recipes are gum-free as well; though we have created variations using whey-protein since  — some of which we have posted online.
  
  
  

  

  Gluten-Free Banana Bread Recipe using Whey Protein and Chia

• Gluten-Free Bread Recipes: we have used whey protein in some of these recipes as well; again, its unique gluten-like abilities come in very handy.  One example recipe variation we published online is this Gluten-Free Banana Bread Recipe using Chia Seed and Whey Protein.  Sorry, but that recipe references one from our Gluten-Free Gourmet Desserts book, and build upon and extends that recipe using whey-protein and chia seed.  Experimentation is how we arrived at this variation, and you too will surely discover some nice recipe-alterations/variations by playing around a bit with whey protein (note: go lightly and build up; too much whey can lead to undesirable results).
  
  
  

  

  Gluten-Free Multi-Grain Diet Pancake with Whey Protein in Recipe

• Pancakes: ahhhh... a favorite use of this gluten-free whey-protein for me!  I love making pancakes, and I have used whey protein to accomplish some wonderful feats of pancake engineering :)   Here is a link to my Gluten-Free Multi-Grain "Diet Pancakes" Recipe using Whey Protein and all sorts of other neat ingredients.  The whey-protein undoubtedly contributes the ability for this recipe to support some seriously thick and bread-like pancakes!  I have made all sorts of variations based on this type of formula with whey-protein offering that gluten (and gum) replacement ability I so like.

Certainly there are other examples of gluten-free and wheat-free recipes that can make use of, and benefit from, this gluten-free whey-protein isolate.  

IMPORTANT NOTE

Notice that this is unflavored whey protein isolate (not to be confused with flavored, sweetened, thickened, or otherwise diminished whey protein concoctions that may impart all sorts of strange flavors, added sugar and calories, and other unknowns into your recipes).  

Using flavored versions will almost certainly introduce tastes you may not like in many recipes, and most flavored versions of whey-protein products that I have seen include sugar and/or gums and/or other fillers.  For consistent baking, I always use this pure whey protein isolate since I know I am always comparing apples-to-apples : it is JUST protein.

Continue to read this Gluten-Free Blog for all sorts of gluten-free recipes, product-reviews, and related information. In addition, visit my Gluten-Free Recipes Site where many of the recipes I have featured on this blog are available.

Gluten-Free Pizza Crust Recipes

Thick Crust, Thin Crust, Batter Crust... you choose

This blog posting was inspired by a friend contacting me the other day looking for a gluten-free pizza-crust recipe he could bake that would satisfy his craving for a good pizza (he has just recently joined the ranks of the Celiac / GF population).  He had just tried some store-bought pre-made GF pizza crust and was quite disappointed with it, so I pointed him in the direction of our gluten-free recipes library after quickly mentioning what types of crust recipes we had made available online.  And, I figured I might as well recap the discussion here too for anyone else wanting a better gluten-free pizza crust than they can find at the store.

There are a few gluten-free pizza-crust recipes and approaches that we use regularly.  Each is quite different from the other, and offers substantial variation in taste, texture, and complexity (for creation).  Depending on how much time you have to prepare your pizza and/or what ingredients you have available and what type of crust style you prefer, one of these recipes should do the trick or serve as a great starting point for your own GF pizza creation.

Note: the section-headings below link to the recipes when clicked.

Gluten-Free Thick-Crust Pizza Dough Recipe

Gluten-Free Pizza Crust Recipe : Thick Crust

This is my own personal favorite — a lovely Thick-Crust Pizza that is very much like the "real thing"; and, though it takes a bit of investment with regards to preparation time, the satisfaction of eating a near-real pizza makes up for that.   This is a wonderful traditional raised pizza crust with thick bread-like outer crust edges that is both dairy-free and gluten-free, with great taste and texture.

We make use of Millet and Teff flours as well as yeast (combined, these all help result in a very convincingly "real pizza crust" flavor).  This is a yeast-raised dough, and as such it takes a bit of time to make (crust needs time to raise... about 40minutes just for that), but it is worth it if you really miss "real" pizza.  And, though I typically avoid Xanthan Gum and all gums in my foods, I make a rare exception when it comes to this Pizza crust my wife developed.

Load the crust down with your favorite pizza sauce and toppings and enjoy!  I know I do.

Gluten-Free Thin-Crust Pizza Dough Recipe

Gluten-Free Pizza Crust Recipe : Thin-Crust Variety

This Gluten-Free Thin-Crust Pizza Dough recipe produces a very convincing pizza crust that will have a crispier, crunchier outer crust edge once baked, and an overall texture and taste quite similar to the real thing. This is more of a thin-crust type pizza, and we have found this recipe to be great for sheet-type pizzas.

Though this recipe contains yeast, it is really a baking-powder leavened recipe (the yeast is for flavor) so there is no waiting for the dough to rise prior to baking. The crust is pre-baked (before placing sauce/toppings on it), and then baked a bit more to melt the cheese(s) and cook any toppings.

And, though I posted this picture of the thin-crust pizza on my blog in the past, I just noticed that I have yet to post the picture(s) onto our recipe library. oops!  I will update that soon, but at least the recipe is there for all to see. :)

Batter-type Thin/Medium Gluten-Free Pizza Crust (simple/quick Recipe)

The batter-type approach to a pizza-crust makes for a decent pizza in a bit less time than some other alternatives, as it is made quite similarly to a pancake.  It is also baking-powder leavened so there is no wait for dough to rise.  The batter is poured into pan(s) on the stovetop where it is fried before applying toppings.  Once toppings are added, the pizza(s) are finished by baking in the oven.

PIZZA SAUCE NOTE:

Sauce:  there is a  homemade gluten-free pizza sauce recipe on our website in case you need or want one. It's really simple to make, and has a good flavor on pizzas.  

ENJOY!

The techniques used in these various crust approaches should give you a nice foundation for creating your own variations too.  I have made all sorts of related recipes and have even created adaptations using things like Whey Protein and pre-hydrated Chia Seed slurries and more (in lieu of Xanthan Gum).  Experiment with various flours and create your perfect taste and texture; perhaps you like Buckwheat or flax seed more than other flavors... the sky is the limit.

All this talk of pizza has me craving one now! mmmmmm... pizza!

Continue to read this Gluten-Free Blog for all sorts of gluten-free recipes, product-reviews, and related information. In addition, visit my Gluten-Free Recipes Site where many of the recipes I have featured on this blog are available.

Improved Gluten-Free Bread

I was just reading a science article about how researchers at Teagasc (the agriculture and food development authority in Ireland) are working to improve the taste, texture, and consistency of gluten-free breads through the use of the "pseudocereal" grains in gluten-free bread recipes. Their findings, not surprisingly, are that using pseodocereals (including amaranth, quinoa and buckwheat) results in a tastier, more nutritious gluten-free bread for coeliac disease sufferers as compared to "traditional" heavily starch-based gluten-free/wheat-free bread recipes (that almost exclusively use starches such as rice, potato and corn flours/starches -- each of which offers nearly zero nutritional value beyond carbs).

Here is some of the material quoted from the report I was reading, that is interesting, but rather widely known already (or so I thought):

Although gluten-free alternatives are readily available in the market, these products are often characterised by a crumbly, brittle texture, and are perceived as being of inferior quality compared to the wheat products they are intended to replace. In addition to quality defects, gluten-free foods are also characterised by an inferior nutritional quality. They have been reported to contain lower levels of essential nutrients such as B vitamins, iron and fibre, than are contained in wheat products. This is mainly due to the fact that gluten-free products are generally formulated with starches and refined flours, and are not usually fortified.

[...]

It [Teagasc] has focused on using the so-called 'pseudocereals' amaranth, quinoa and buckwheat to replace wheat in bread formulations. These cereals are gluten-free, and are also rich in nutrients; therefore, their incorporation in the gluten-free diet could not only add variety but also improve nutritional quality.

"Other characteristics of these [pseudocereal] seeds, such as their high protein, fibre and mineral content, as well as the presence of many bioactive components (compounds with beneficial effects on the body), make them attractive alternatives to traditional gluten-free ingredients (such as rice, potato and corn flours/starches) in the production of high quality, healthy gluten-free product,"...

What I found surprising is not the result of their research, but why they need to do "research" at all. Many of us have known for a long time that gluten-free bread recipes that use buckwheat, quinoa, amaranth and the like produce a much higher quality and more "real" bread. In fact, I'd say these researchers at Teagasc need to just start looking at some of the recipes on this Gluten-Free Blog and other such blogs, to perhaps make some further observations about improving gluten-free bread recipes, like:

• using even more of these nutritious grains and seeds; like Teff, Millet, Sorghum, Flax, Chia and such
• consider using some bean-flours perhaps
• experiment with including whey protein in their gluten-free baking to simulate the effects of Gluten (without Gluten)
• consider Cinnamon, Cocoa, and other spices as potential "flours" since they are high in fiber plus other beneficial attributes like antioxidants and such
• include things like pumpkin pulp and other squash and vegetable puree that can add moisture, fiber, and improve the overall consistency
• and other creative things we experienced Celiac sufferers have come up with in our recipes

Although we have not published all of our favorite bread recipes on our Gluten-Free Recipe Library and/or here on this Gluten-Free Blog in the past, we have quite a few posted that make use of some interesting mixes of grains, including:

Gluten-Free Banana Bread Recipe (Variation) with Chia Seed and Whey Protein Gluten-Free Artisan-Style Multi-Grain Bread Recipe Gluten-Free Dairy Free Buckwheat Bread Recipe Gluten-Free Dairy-Free Brown Honey Bread Recipe Gluten-Free Dairy-Free Pumpernickel Bread Recipe Gluten-Free Recipe for Egg Bread Gluten-Free Focaccia Recipe : Bread & Croutons Gluten-Free Herb French Bread / Baguettes / Breadsticks Recipe Gluten-Free High-Fiber Multi-Grain Bread Recipe Gluten-Free Recipe for Holiday Panettone Bread - Citrus Accents Gluten-Free Recipe : Orange-Nut White-Chocolate Chip Bread Gluten-Free "Wheat Bread" Recipe

The gluten-free recipes above still contain some of the basic "starch" type flours, but they all also include additional higher-nutrition grains like quinoa, buckwheat, teff, and such. Each recipes varies in its formulation, as each was created with different objectives. E.g., the Gluten-Free High-Fiber Multi-Grain Bread was pretty much all about getting as much fiber and nutrition into a gluten-free bread recipe as possible, while also getting great texture and taste.

Next: Making a Dairy-Based "Gluten"...

The next thing in the report that I found somewhat interesting was this quote: "Teagasc food researchers working at Ashtown and Moorepark are investigating the conditions required to produce a dairy-based ingredient with properties similar to gluten in a gluten-free dough system".

Well, guess what... again, I think these researchers should look around the Internet gluten-free blogs and such to gain some insight into what is already known to work. We have been using isolated whey protein in gluten-free baking to simulate "gluten", since before writing about it here on the Gluten-Free Blog back in 2007. If used properly (i.e., determining the right proportion to use per-recipe), it really can create that binding-power that is similar to gluten, while still being gluten-free. And, I am sure others have used various dairy-derivations to create some gluten-like binding power in their recipes too.

Oh well... maybe the researchers just have a pile of cash or a grant or something they need to find a way to spend. But, even if that is the case, it'd be nice if they started with what is already known and see if they can extend it even further. Like all Celiac / gluten-free / wheat-free persons, I welcome any further improvements to my gluten-free bread recipes.

What is Dow Wellence™ Gluten-Free Additive Made From?

Dow: Promising Better Gluten-Free Breads

Have you seen the advertisements for Dow's Gluten-Replacement?

You know the gluten-free market is growing when companies like Dow take notice. And, if you are like me, over the past few months you may have seen ads from Dow (Chemical Company) talking about their breakthrough ingredient that makes gluten-free baked goods better than ever. Well, these ads are referring to a Gluten Replacement product from Dow Wolff Cellulosics called: WELLENCE™ GLUTEN FREE.

[Update: 2017: I notice Dow also has other gluten-free plant-based stabilizers now like WALOCEL™; I have had quite a few bread products in the UK/EU that use these or similar types of methylcarboxycellulose / Carboxymethylcellulose or CMC for short (all the naming variations get confusing) products and they are utterly fantastic and superior to Xanthan Gum and other such gums!. Breads made using these, like the UK's Genius Bread gluten-free bread products, are just incredibly like the real thing!]

Dow is pitching this as a "plant-based cellulose that mimics gluten attributes and helps gluten-free bread, pasta and dough taste more like the real thing". Or, in their more marketing-hyped Dow Wellence Gluten-Replacement description (at time of this writing):

"Finding a suitable replacement for gluten to create high-quality gluten-free foods has been a significant challenge for the industry. Wellence™ Gluten Free is a plant-based food ingredient that mimics the water-absorbing and structural capacity of gluten—allowing food manufacturers to create best-in-class gluten-free foods that satisfy the dietary needs of consumers without compromising on taste, look, or feel."

OK, so what exactly is Wellence Gluten-Free Made From?

I was curious to find out what this "plant-based cellulose" gluten-replacement is derived from. And, honestly it took some digging around to locate anything in detail. Their video ad talks about how "green" and "sustainable" of solution this is, how nothing else in the market offers the qualities their gluten-replacement does, and so forth. But, what is it exactly?

I finally located the answer in, of all places, their "Wellence Gluten Free 47129 Raw Materials Origin" technical documents (link). And, this is what it comes down to (per Dow's documentation, quoted here, that I was able to find at the time of writing this blog entry):

"Wellence 47129 parent materials are water-soluble polymers derived from cellulose, the most abundant polymer in nature. Hydroxypropyl methylcellulose and carboxymethylcellulose, sodium salt products are manufactured from highly purified cellulose which is further modified to obtain the desired properties. The wood pulp used by the parent material of Wellence 47129 plants in Europe and North America is a high purity, specialty cellulose designed for chemical processes. These materials are manufactured in compliance with all local standards and requirements. Wellence 47129 parent material products produced in our plants in the United States and Germany are manufactured with raw materials from France, Norway, Canada, and the United States, depending on the specific grade being produced."

Yes, you read that correctly... Dow Wellence Gluten-Replacement is derived from wood pulp, essentially. But, do I care, or should you care?  That is a good question, and the answer depends a lot upon whether you believe modern chemistry is an ideal solution for a gluten-replacement, or whether you think we (with Celiac-Disease and/or gluten-free diets) should rely completely on more traditional replacements such as Xanthan and Guar Gum,... or perhaps better yet, for those like me that cannot tolerate such added gums, how about completely mainstream "normal" things like gluten-free whey-protein or gluten-free chia-seed or perhaps another favorite of mine: gluten-free plain non-fat Greek yogurt?

I am personally quite curious to see/try products that use this Dow product.  I cannot say I have seen anything in the store that specifically mentioned it on the ingredient label (not sure it would say Wellence - if that is required by license - or if it would just say "cellulose" or such).  I will keep my eyes open and try to find a loaf of bread or something with it in (instead of Xanthan and the usual gums), since perhaps my GI tract will not hate it as it hates gums!  That'd sure be a plus.  I am not too concerned about wood-pulp derivatives, no matter how odd it sounds.  But, honestly, the bulk of my baking/cooking will rely on those "normal" ingredients I mentioned earlier: yogurt, whey, chia, etc.

Continue to read this Gluten-Free Blog for all sorts of gluten-free recipes, product-reviews, and related information. In addition, visit my Gluten-Free Recipes Site where many of the recipes I have featured on this blog are available

Gluten-Free Milk-Free Milkshake : Healthy Diet Recipe / Method

No Milk or Ice-Cream, No Problem...
Sometimes I find myself craving a nice cold milkshake, especially in the Summer months, but at the same time I find myself not wanting all the calories and/or dairy products in my diet.  In general, I do not even keep milk in the house unless there are plans to bake something that calls for it, so that gives me further reason to search for alternatives to milk when fulfilling my "milkshake" cravings.  And, if milk is rarely kept in the house, ice cream is even more rare.  So, what to do?

I now have a solution that I can keep ready for any short-notice "milkshake" desires...

Frozen Watermelon to the Rescue
My wife had recently been called away to an out of town business meeting on short notice, and there was a large watermelon, already cut open, in the fridge that was bound to go bad before her return.  She decided that the quickest way to temporarily avoid the issue of what to do with the melon was to simply chop the edible pink portion out and place those chunks in the freezer to deal with later.

A week or two later, after her return, along I come with my cravings for a nice cold milkshake to take the edge off the Summer heat.  I'm searching the kitchen for whatever "recipe" components I can find (I tend to innovate each time, so "recipe" is used loosely here).  I start retrieving some of the regular constituent items: cocoa, vanilla, cinnamon, and whatever else I can find that sounds yummy at the time (including a bit of Kahlua)!

But, the question remained: what will the "core" components of the recipe be this time in order to get that nice, creamy, milkshake consistency that I want, but without any ice-cream or milk available.  I start digging through the fridge, and then the freezer... I spot this container full of an unknown substance that I soon identify as frozen watermelon.  My wife is on hand to tell the story of how it got there to begin with; she then decides it shall be her time to experiment and help me create a milk-free and ice-cream-free milkshake, using this frozen watermelon as the basis for the drink.

So, into the blender went: a frozen banana (also stored in the freezer), some ice cubes, and a pile of frozen watermelon chunks...

I am quite used to experimentation when it comes to my gluten-free diet, as I am always looking for new ways to improve the taste and texture of foods I consume, but when I saw all that watermelon headed for the blender, my first thought was: "uh,... wow,... I wanted a chocolate milkshake, and I am going to get a watermelon smoothie". :)

But, with the addition of the remaining components -- cocoa, and LOTS of it; some Agave Nectar and/or Honey; a bit of Vanilla; some Rice Milk; and optionally, a bit of Gluten-Free Isolated Whey Protein -- things were looking more promising.

The Results : Great Milkshake without Milk or Ice-Cream

The frozen watermelon really does the job when it comes to making the milk-free and ice-cream-free "milkshake".  The flavor of the watermelon easily disappears into the milkshake behind the cocoa; I was at first concerned it would dominate the taste, but on the contrary, I can not even taste the watermelon.

The watermelon has some proteins and fiber in it that really help thicken up the "shake" in a way that is just not going to happen with ice-cubes alone.  Adding a bit of whey-protein can further thicken the shake up if you choose, but that would make it technically not dairy-free if that is a huge concern for you (though it will introduce no additional fat calories, as it is pure protein).

In the end, this "milkshake" is not only delicious, but it has a great consistency that is thick and convincingly like the real thing.  In addition, it is rather nutritious.

Nutrition:
The only source of fat in the drink is from the little bit that is introduced with the cocoa powder.  And, speaking of cocoa : it adds a nice amount of fiber to the drink (not to mention flavor!), while also being rather good for you because of the antioxidants and flavanols (see my previous Gluten-Free Blog entry: Dark Chocolate / Cocoa Lowers Blood Pressure).  The watermelon brings a load of Vitamin-C and Vitamin-A with it, as well as being a rather plentiful source of Potassium.  This milkless milkshake will also contain essentially zero sodium.

I have featured some other dairy-free milkshakes / frozen drinks here on the Gluten-Free Blog before that also bring similar health-friendly nutrition with them, but this watermelon-based formula is perhaps one of the simplest recipes to play around with.  We also have used Chia-Seed and Pumpkin, as featured in this recipe: Gluten-Free & Wheat-Free Dairy-Free Chocolate Pumpkin Spice Diet-Milkshake Recipe from a while back.  I enjoy that one quite a bit too, but it takes planning (I need to keep my frozen chia cubes handy, which I sometimes forget to make).

The Recipe - Varied, but something like this... 
First of all, what a great way to avoid throwing any extra watermelon away.  If you have a large watermelon and know you will not be able to consume it all before it starts to go bad, simply freeze part of it.  For ease of use later, cut the watermelon into small enough pieces to 1) fit in your blender and grind easily enough, and 2) to actually be able to get any pieces apart (if they freeze together).

Perhaps the best way to freeze the watermelon would be to place the individual pieces on a cookie tray or such, and freeze them, and then move them into a more condensed space.  But, we have just placed all the chunks of fresh watermelon in a large plastic container in the freezer, and then carefully used a strong knife to pry/chisel them back out as needed (this method is quicker initially, but takes longer to get the pieces loose when you are ready to use them).

The "recipe" will vary as you choose, but to give you an example of what went into this particular (pictured) milkshake, it was approximately as follows:

• 9 ice cubes
• about the same amount of frozen watermelon cubes as ice cubes
• a frozen banana (peeled; we freeze our bananas whole, then trim off the frozen peel before placing it in the blender)
• a nice pile of cocoa (1/3 - 1/2 cup; choose what level suits your tastes)
• Some honey and/or Agave nectar (sweeten to taste)
• Rice Milk : an amount sufficient to allow blender to handle the job and result in the desired thickness of milkshake.
• A bit of vanilla or other accent you like (perhaps mocha, via coffee or coffee liquor e.g.). 

Blend away!
We have a Vitamix blender that makes short work of this job.  We also have a standard blender that we test things in, and it was able to handle the job too, though it took somewhat longer.

And, serve!

We have taste-tested this "milkshake" even on all sorts of people including unsuspecting children, and it has been a nearly unanimous success.  With kids, the key has been to not let them see what is going into it; the only one that "detected" watermelon was one that watched it being made. :)

Well, I hope you enjoy this latest gluten-free recipe.  I count milkshakes as a gluten-free dessert as well as simply a nice gluten-free snack during the Summer.  And, I quit counting how many of these I have consumed this year already, as I have lost track.  I have made all sorts of variations by experimenting with additional fruits and ingredients, with only a few less-than-ideal flavors; I am hooked, and we now have a container of frozen watermelon in the freezer at all times!

Gluten-Free Equals Variety (of Flours)

We have been showing our house to prospective buyers recently, and quite often when we reach the basement portion of the house-tour, the stacks of Gluten-Free Dessert Recipe books on the large commercial-duty shelving gets attention. This leads to a quick discussion along the lines of "what gluten-free is" and so on.

One major misconception that people have about gluten-free / Celiac disease diets is that it is just "flour" (i.e., white wheat flour) that must be avoided. So, I quickly enumerate the wheat, barley, and rye, as well as any derivation thereof. Then comes a discussion along the lines of "what can you eat then?" and so on.

Yesterday, a couple of nice ladies that were really interested in the house for the kitchen (fellow cooking aficionados it seems!) commented something to the effect that I must be limited to just baking with rice flour due to the Celiac Disease, at which point I started listing a whole host of additional gluten-free grains/flours and the like that we bake with (both in our cookbook recipes, and in our day-to-day cooking and baking). After browsing through our Gluten-Free Desserts cookbook, I think they got the idea, and quickly noticed that we (gluten-free types) have all sorts of variety and can bake and consume everything from cookies to cakes to cheesecakes and pies, and so on.

After presenting a "gluten-free grains quick list" to a various people over the past couple weeks, it struck me how much more VARIETY we Celiac and gluten-free diet types have when it comes to our daily flours and grains as compared to the "normal" (i.e., wheat-eating) population. The typical American diet is rather narrowly focused around processed white flour (wheat-based), and some occasional whole-wheat flour, and some corn starch perhaps.

But, here is what we Celiac Disease and gluten-free consumers have at our disposal and use regularly (or, can use regularly if we choose) for our flours of choice:

• Rice
• Corn
• Potato
• Teff
• Sorghum
• Amaranth
• Quinoa
• Buckwheat
• Millet
• Chia Seed
  
• Various bean-flours
• Squash flours (e.g., pumpkin)
• Cinnamon, Cocoa, and other spices (that I use in large quantities like flour when desired)
  
• and many more...

In addition, it seems that we are more likely (as a group of bakers / dieters) to know about other alternatives like Agave Nectar for sweetener, and whey-protein for binders, and so on.

So, whenever I encounter the theme of "living without" (with regards to living without gluten), I can not help thinking that perhaps it is the rest of the population that is living without -- without the variety of grains, flours, and ingredients that one may otherwise never encounter or experience unless essentially "forced" (by Celiac Disease, gluten-intolerance, autism, what have you...) to try all these great alternatives to "normal" flour.

Happy variety-filled baking everyone! (and, Happy Fourth-of-July too!)

Chocolate : Gluten-Free Healthy Diet Component

Chocolate in your Gluten-Free Diet for Improved Health

Chocolate as a preventative measure for cardiometabolic diseases

Thank God chocolate is gluten-free! I love chocolate, and it is nearly its own "food group" in my diet. And, chocolate is once again getting more attention from the medical and scientific community researching its potential to influence our health in a positive way. I have written about the health benefits of chocolate / cocoa here on the Gluten-Free Blog in the past, including this blog from just a year ago about how Dark Chocolate Lowers Blood Pressure. This latest research reinforces prior findings.

The BMJ (British Medical Journal) just published their research findings about chocolate in a paper titled "Chocolate consumption and cardiometabolic disorders: systematic review and meta-analysis". Those "disorders" looked at include cardiovascular disease (coronary heart disease and stroke), diabetes, and metabolic syndrome. And, chocolate consumption proved to be quite beneficial in reducing some symptoms of those diseases/disorders.

Chocolate Consumption leads to Substantial Reduction in Risk of Cardiometabolic Disorders

I for one do not require further encouragement to consume chocolate, but it is nice to know that my cocoa and chocolate addiction could at least help me maintain better overall health as part of my gluten-free diet. This particular study came up with the following Results/Conclusions (directly quoted excerpts from the BMJ article):

Chocolate Study Results

From 4576 references seven studies met the inclusion criteria (including 114 009 participants). None of the studies was a randomised trial, six were cohort studies, and one a cross sectional study. Large variation was observed between these seven studies for measurement of chocolate consumption, methods, and outcomes evaluated. Five of the seven studies reported a beneficial association between higher levels of chocolate consumption and the risk of cardiometabolic disorders. The highest levels of chocolate consumption were associated with a 37% reduction in cardiovascular disease (relative risk 0.63 (95% confidence interval 0.44 to 0.90)) and a 29% reduction in stroke compared with the lowest levels.

Chocolate Study Conclusions

Based on observational evidence, levels of chocolate consumption seem to be associated with a substantial reduction in the risk of cardiometabolic disorders. Further experimental studies are required to confirm a potentially beneficial effect of chocolate consumption.

Getting more Chocolate in your Gluten-Free Diet

If you want to bump-up the amount of chocolate in your gluten-free diet in hopes of obtaining some of those same beneficial results, how can you best go about that? First of all, keep in mind that the benefits shown in these studies can be offset by the negative effects of consuming too many calories, too much fat, too much sugar, and so on.

Next, keep in mind that it is the COCOA that is apparently providing the health benefits through its polyphenol content and anti-oxidants — thus, plain cocoa is going to provide the most health benefit for the buck, followed by dark chocolate. Keep in mind that many forms of chocolate (like milk chocolate) will contain saturated fats that are certainly not "healthy". So, my personal opinion is that you should find ways to primarily consume cocoa without all the added fats, sugars, and such.

Sure, I am going to get my cocoa in my gluten-free chocolate cakes, cookies, and so forth, but I get most of my cocoa in frequently-consumed healthier creations like my near-daily gluten-free pancakes (where I use a LOT of cocoa), and in my homemade chocolate smoothies (again, much cocoa) just to name a couple.  Cocoa is a rather versatile ingredient, and it makes a great gluten-free "flour" from my experience (high in fiber and even some minerals).

See my prior blog for links to various Gluten-Free Recipes using cocoa : including diet-shakes that I have posted online.  That chocolate-chia-seed-pumpkin-spice "milkshake" (its actually dairy-free) is one great way to get a low-cal cocoa-enhanced flavorful summertime treat (note: I personally use a lot more cocoa than the "normal" amount shown in the recipe; I also use unsweetened rice-milk or hemp-milk and add a packet or two of PureVia stevia for sweetness to keep the sugar down).

Enjoy your cocoa!

Continue to read this Gluten-Free Blog for all sorts of gluten-free recipes, product-reviews, and related information. In addition, visit my Gluten-Free Recipes Site where many of the recipes I have featured on this blog are available.