Gluten-Free Waffle Extravaganza

I knew I was in for a treat this Memorial Day when I woke to the sounds of the Kitchenaid mixer running. I could clearly discern the unmistakable sound of the whisk attachment spinning away, which surely meant that egg-whites were part of whatever gluten-free recipe was being created. Given the hour of day, it was a fair bet my initial hunch - waffles? - would correctly identify the first course of the day.

I love waffles! Homemade gluten-free waffles especially, since their wonderful texture and taste can not be beat by any store bought varieties (though, I don't know why, since we freeze our "extra" waffles and then reheat them in a toaster at a later date just like a purchased gluten-free waffle would be - and they are perfectly delicious for months this way).

Today's assortment of fresh-baked (or fresh-ironed, in the waffle iron) waffles were all dairy-free in addition to gluten-free, and included a nice range of flavors. My wife has again outdone herself and baked an assortment (for this morning, and for future consumption) including:

• Cocoa, Chocolate-Chip, and Pumpkin variety
  
• Tofu, Flax, Buckwheat, Blueberry, cinnamon
  
• Banana-Walnut

Oh what a treat!
I was able to sample from each type, and had one of the greatest Memorial Day gluten-free / wheat-free breakfasts anyone could ask for. It was the perfect way to start the day!

I'll try to get around to posting the various recipes soon. They are each essentially variations on a theme, originating with the existing waffle recipes we have online already at the Gluten-Free Recipe Library here (though, those original waffle recipes were not dairy-free, so I definitely need to post the extended versions).

Enjoy your Memorial Day... I know I will, especially after starting out with such a great breakfast treat!

Gluten-Free Cake Recipe Variation - Dairy-Free Black Forest Bundt

We are getting around to adapting even more of our Gluten-Free Desserts to be dairy-free (in addition to wheat-free / gluten-free) in hopes that we help as many Celiac sufferers as possible find great dessert recipes they can enjoy. Pictured above is one of the latest variations that my wife has created - a variation on our Gluten-Free Black-Forest Bundt Cake (from pages 36-37 in our book), which has now been modified to no longer contain any dairy products in this latest variation.

You will also notice that we were out of cherries when we baked this particular cake, so we cheated a bit and used Strawberries instead (which you can see inside the cake and one on the surface). The results were still quite delicious!

Hopefully, if you are dairy-free, you can still enjoy soy in your diet. I realize there are a few people that also have gone soy-free out there, and none of our original recipes in our cookbook use any soy. We made a conscious decision to avoid soy in the book since it seemed that a fair number of people considered it an allergen or dietary ingredient to avoid. But, we also realize the benefits that soy protein can offer to the majority of people that still consume soy as a part of their gluten-free diet. So, with this cake recipe variation, we tried for a happy medium: dairy-free, but with soy ingredients.

This particular recipe variation made use of soy-protein, in the form of soft Tofu (the kind that comes in those little 12 ounce "boxes"). The tofu replaced the sour-cream we originally used, thus bringing some additional protein into the mix and lowering the fat content a bit while, of course, removing that dairy / casein containing item. We also replaced the butter with margarine, making the whole cake dairy-free. If you own our cookbook, and want to try baking this dairy-free variation, just see this gluten-free cake recipe-variation link for all the details of the remaining few minor modifications we made.

The soy protein (i.e., tofu) makes for a really nice result: it gives the cake a wonderful texture while also enhancing the "shelf life" of the cake from my experience -- I was eating this cake for a few days and had it just sitting out on the counter with a bit of plastic wrap over the top. The tofu seems to make the gluten-free cake retain moisture well over time, and thus be less susceptible to drying out if left exposed to the elements.

As with any gluten-replacement strategy, using soy-protein to replace the wheat-protein (i.e., gluten / gliaden) is one approach to gluten-free baking that can be helpful. Other (gluten / protein) alternatives that can be helpful include dairy and egg proteins, which in this case we have opted not to use the dairy-protein side of the equation. Along similar lines, my wife created a wonderful soy/tofu waffle variation that is quite nice too! I'll publish that full recipe soon. In the meantime, I hope you enjoy the latest gluten-free dessert recipe / variation!

Eat Chocolate for Science : a Dream Come True

I was just reading a Reuters news item about how volunteers were needed for a year-long study that were willing to consume a chocolate bar per day for a year. Oh, gee,... twist my arm! :)

Chocolate is one of my favorite gluten-free treats (i.e., gluten-free when not tainted with gluten-containing ingredients or exposed to gluten in a production facility). And, multiple research studies have previously shown dark chocolate seems to have some ability to lower blood pressure, improve the function of blood vessels and reduce heart attack risk.

So, sign me up for the new study! But, sorry, not so simple... I can't get in on this chocolate study because 1) it is taking place in Britain, and 2) the test-group being recruited is initially just women. Bummer! All I can do is hope some local medical research facility decides to follow suit - perhaps the Cleveland Clinic or University Hospitals (both are rather active in medical research). I'd surely volunteer in a second for a study on the health benefits of chocolate and flavonoids, especially if I have to eat chocolate constantly.

Here's the goal of the chocolate / flavonoid study, and how they will assess the impact of chocolate and other related diet / dietary compounds:

The trial starting in June will explore whether compounds called flavonoids found in chocolate and other foods can reduce the risk of heart disease for menopausal women with type 2 diabetes, the researchers said on Monday.

Half the women in the year-long study will eat a super-charged chocolate bar containing 30 grams of flavonoids found in soy, cocoa and other fruits and vegetables. The others will get chocolate without the active compounds.

It will be interesting to see what the outcome of a longer-term study on chocolate and flavonoids yields. I am always looking for an excuse to consume more chocolate, so I hope the outcome proves that cocoa and/or chocolate are helping me in some way. I found the study quite timely, since I just wrote a gluten-free blog posting about eating raw cocoa beans as a gluten-free treat for serious chocolate addicts (like me!)

Raw Cocoa Beans : only for Serious Chocolate Lovers

Raw Cocoa Beans are another recent gluten-free snack and diet food I found at Whole Foods Market recently. But, before you grab a bag of these to start stacking on, I warn you: eating raw cocoa beans may only be enjoyable if you are a serious chocolate fanatic - they are a bit harsh to say the least.

The flavor is intense, and borders on bitter, since there is no added sugar or cocoa butter (or butter) as you are most likely used to when you consume commercial chocolate products. Basically, eating pure raw cocoa beans is even a step more harsh then consuming unsweetened baking chocolate. But, if you are into such things, give them a try.

Being just cocoa beans, these should certainly be safe for your wheat-free, dairy-free, vegan, gluten-free diet. Because of their flavor intensity, the cocoa beans can make for a great low-calorie chocolate "fix" that packs enough punch to satisfy any cravings. And, I have found that I can just pop a couple of these beans into my mouth and chew on them for as much as a half hour while still getting flavor out of them. The consistency may be a bit like that of roasted coffee beans. So, if you like roasted coffee beans (a popular form being chocolate-covered espresso-beans), you may well enjoy these cacoa beans.

Now, just because I eat them plain does not mean they are not useful in other ways. I love my gluten-free desserts, especially chocolate ones and/or chocolate-accent ones, and these beans can be used as a neat addition or garnish to various gluten-free desserts. You can crack them into small pieces and sprinkle them onto things as cocoa nibs (which I noticed were rather popular on top of chocolate bars in the UK). I like them on ice-cream, and sometimes I'll just eat some with a piece of a dark-chocolate bar for a quick enhanced texture and flavor experience. There are quite a few possibilities for these delicious gluten-free treats... even if you can't tolerate the flavor intensity in their pure form, they make a wonderful accent. Enjoy!

Sorry the Gluten-Free Blog articles have slowed down the past few weeks. My wife and I have been busy creating a vastly expanded vegetable garden for the summer, and that has been taking a lot of time. But, I have more gluten-free recipes coming soon including some Soy/Tofu variations of glutenfree cakes and GF waffles that are quite fabulous. Perhaps when the next rainy day forces me indoors I will have time to post the recipes, but for now, I have to take full advantage of the great Spring weather while it lasts.

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 Chocolate Tortilla Chips

[UPDATE: apparently these chocolate tortilla chips were phased out. But, the maker still has a nice lineup of delicious varieties of gluten-free chips... see the link below.]

I can not believe I didn't try these chocolate tortilla chips earlier - they are WONDERFUL! I love chocolate, as any of my readers fully know by now, and the subtle chocolate / cocoa flavor in these certified gluten-free tortilla chips makes for an extra-special snack. They are made by a company called "Foods That Should Taste Good (tm)" in Massachusetts, and my first thoughts upon tasting them include: "wow" that is a great tasting quality product with fantastic texture and mouth appeal.

I found these gluten-free chips at Whole Foods Market earlier today, and I have since tried them plain, and with a bit of Parmigiano-Reggiano I also purchased today as a treat. I enjoyed these considerably both ways. The one problem is the fact I could eat a whole bag of them in one sitting, which probably isn't the best idea for a diet, though it could be enjoyable. They are labeled as a possible dessert item too, and I concur.

In addition to chocolate tortilla chips, they have a few other varieties of wheat-free and gluten-free chips with interesting flavors I am looking forward to also trying: varieties including Jalepeno tortilla chips, olive tortilla chips, and even a gluten-free multigrain tortilla chip. And, here's a quote from their website regarding their gluten-free certification:

Are any of your products gluten-free?
Yes! All of our chips have been tested and certified gluten-free, and all are processed on machinery that that does not process any items with gluten. (If you are concerned about the oat fiber in the multigrain chips, don't be! The fiber is extracted from the oats, and does not contain any gluten.)

I am always pleased to encounter such wonderful gluten-free products, especially novel ones that are especially standouts in the crowd, that I can recommend to others. These definitely get my full "thumbs up" gluten-free product recommendation. I hope you enjoy them as much as I do!

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.

Wine and Tea to control Type 2 Diabetes

I just finished reading a press release from food scientists at UMass that discussed the results of a scientific study regarding how Antioxidants in Red Wine and Tea May Help Regulate Blood Sugar in Type 2 Diabetics. That sure sounds like a great thing! And, this type of news is always even better when the beneficial foods / compounds are gluten-free, as tea and wine should be (presuming no cross-contamination).

I already love tea, and though I don't often include wine in my diet, it is scientific findings like this that make me wonder if I should, just as a preventative measure. I wish the study would have looked at grape juice too (to see if it produces the same results - since I love grape juice, as compared to wine, which I am just "OK" with), but it did not.

Here's a brief of what the researchers reported:

“Levels of blood sugar, or blood glucose, rise sharply in patients with type 2 diabetes immediately following a meal,” says Shetty. “Red wine and tea contain natural antioxidants that may slow the passage of glucose through the small intestine and eventually into the bloodstream and prevent this spike, which is an important step in managing this disease.”

One of the main challenges in managing diabetes is keeping blood sugar levels as normal as possible with few major fluctuations, which can prevent the disease from contributing to heart disease and high blood pressure as well as damaging the eyes, kidneys, nerves and blood vessels.

Both red and white wines were tested in the laboratory using in vitro enzyme studies to determine how well they could inhibit the activity of a target enzyme called alpha-glucosidase, responsible for triggering the absorption of glucose by the small intestine. Red wine was the winner, able to inhibit the enzyme by nearly 100 percent. Values for white wine hovered around 20 percent.

One thing I want to point out here, to anyone that isn't use to the term, is that "in vitro" essentially means in a controlled setting, a lab, a test-tube, whatever. I.e., this is NOT the equivalent of "in vivo", which means something testing on a living organism. So, before you get too excited about guzzling some gluten-free red wine or tea, keep in mind the results demonstrated in a lab setting may not really produce the same effect in your body through diet. If they did, curing diseases like Celiac would be rather simple (since, gluten can easily be broken down with enzymes in a test-tube, though such apparent "cures" may not bode well for your internal organs).

I'd think drinking tea would generally be harmless (if you don't get too much caffeine) and a bit of red wine now and then may have other beneficial and prior demonstrable value (some studies suggest positive cardiac impact). My main interest and hope is that longer term in vivo studies on the polyphenolics in tea and wine prove out the apparent Type-2 diabetes protection these compounds offer en vitro currently.

The study (here's a link to the full tea and wine for Type-2 diabetes control press release) offered some discussion / speculation about how a natural tea / wine approach to diabetes control could also reduce or eliminate the side effects seen with current medications (also a plus!)

Well, time will tell. But, even without further "proof", I think this is a good enough excuse for me to go brew up a nice glass of Black Pekoe tea now! (and who knows, perhaps a bit of Red Wine with dinner the next couple days?)

Gluten-Free Diet: Think Green Bars / Think Thin Bars

I recently came across these gluten-free Think Green "health bars" or energy bars while shopping at Whole Foods Market, and decided to give them a try. I was nearly scared off by the ingredients, which include an interesting list of dehydrated vegetable powders that are labeled a "Superfood" by the manufacturer - like broccoli and more. They do have a bit of a "green" taste that is rather unique, but certainly not bad. In fact, that green stuff is growing on me!

The same company makes another set of gluten-free bars in a Think Thin line - which is a higher-protein blend (mainly soy protein) - that I recently found at Trader Joe's. I have grown rather fond of the Peanut Butter varieties and the chocolate varieties - who would have guessed, given my love of chocolate!?

Both of these product-lines are gluten-free (*except the "S’mores" Think Thin variety) and have no added sugar, though they will taste plenty sweet with sugar-alcohols being used instead, which result in very low net-carb levels. They are vitamin fortified, and the Think Green bars are definitely high in antioxidants too. The company markets the Think Green bars as even being a cholesterol lowering product, and the Think Thin bars as a diabetic-approved product.

What started out as an experimental purchase for me has now become my principal gluten-free energy-bar / snack-bar to keep on hand when out for a bike ride or a day trip. I keep a couple handy in the car and in my notebook computer case now too, just in case I find myself out away from my normal gluten-free foods for long enough to become hungry and find myself in need of a "safe" snack food. I also, if I know I'll be out for a while working or something, tend to pack some other "super foods" like fresh carrots, apples, and mixed nuts too - but the option of a wheat-free / gluten-free all-in-one bar is always nice too.

You can purchase the bars on the company's web site for approximately the same price as retail stores offer the bars for, though you'll have to pay shipping charges of course. Either way, if you don't have a Whole Foods or Trader Joe's around, this option will surely come in handy. The prices seem to currently be $1.50/bar online, sold in 15-packs for $22.50. I think that makes them quite competitive with other options like the Larabar products and the like.

I definitely give these gluten-free diet / snack bars a big "thumbs up" rating, though you may find them to be a bit different (especially the Think Green bars like the chocolate-peanut-butter, where I notice the "green" as much as the chocolate and peanut butter - and, it's quite sweet tasting too).

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 Vegan Diet helps Rheumatoid Arthritis

Who would have guessed? A gluten-free diet appears to benefit an entirely new target-audience beyond just the traditional Coeliac / Celiac Disease sufferer or the wheat-free dieter. A brand new study coming out of research performed at the Karolinska University Hospital in Stockholm surfaced some rather fascinating results. Researchers used a Gluten-Free Vegan diet as a means to improve the long-term health of people with rheumatoid arthritis - and the results were quite promising!

Some of the key findings of the gluten-free vegan diet among the test group included:

• Reduced LDL and oxLDL levels (a good thing!)
  
• Raised antiPC antibodies (more good news, since these are hypothesized to protect against cardiovascular disease!)
  
• Lowered the body-mass index (BMI) of the volunteers in that group (I think we can all appreciate the promise of lower BMI) :)
• Levels of other fatty molecules, including triglycerides and high-density lipoprotein (HDL) stayed the same.

These results have now shown that diet (in particular a gluten-free diet that is vegan in nature) could benefit the long-term health of people with rheumatoid arthritis. It was note d that a larger study group will be needed to figure out which aspects of the diet helped improve these various markers the most, as this particular group was 66 persons total, with 38 randomly assigned to the gluten-free diet, and 28 assigned to a well-balanced (though non-vegan) diet for a period of one year.

I find this encouraging on a few levels. As always, anything that raises awareness of even what a "gluten free diet" is can certainly be a good thing, as it will likely also make more people interested in clear gluten-free labeling laws and the like. In addition, I extracted from this outcome that the gluten-free vegan diet offered some health benefits that we can all enjoy, regardless of whether we suffer from Rheumatoid arthritis.

I am not vegan personally, though I don't consume very much in the way of animal products. Certainly some of my favorite gluten-free diet foods happen to be vegan, and I actually tend towards that side of the grocery aisle, but I still have a weakness (especially) for some wonderful dairy products now and then!

Now, if only this study could have included a third distinct group - gluten-free with dairy and eggs - and shown that to be equally healthful... that would get me close enough to culinary bliss! :) Perhaps wishful thinking, but it wouldn't surprise me if there is still plenty of benefit to being a gluten-free vegetarian (that occasionally consumes some dairy and egg products).

Gliadin Protein in 3D - the enemy revealed

Isn't it deceptively beautiful?

That's a snapshot of the Gliadin molecule (well, actually it's the Crystal structure of HLA-DQ2 complexed with deamidated gliadin peptide - but, close enough for this example). I rendered it using the free Protein Workshop software available at the RCSB Protein Data Bank (which is a really cool tool and database if you are into protein analysis and research - you can't quite get the full effect here with just a 2D snapshot of a full 3-axis / 3D rotation interface).

Gliadin is a glycoprotein present in wheat and other gluten-containing grains. It's one of the primary proteins that people with Celiac disease are sensitive to (particularly that a, ß, and y gliadins). And, as you can see, it's a rather complex molecular structure, and typical of such proteins. This molecule is to be avoided at all cost if you are living with a gluten-free diet and Celiac Disease - it is an enemy.

I was curious to see how the proteins in gluten compared in structure to those in whey (like, β-lactoglobulin - the major whey protein of cow's milk), in an attempt to better understand how the whey protein seems to be able to emulate some "gluten-like" binding abilities in recipes I have been playing with. In a 3D model, there are certainly some similarities between these various proteins - in both their complexity and shapes.

The Gliadin in wheat and other grains is what gives bread some of it's elasticity, allowing it to rise while maintaining that wonderful texture. So, experimenting with alternative means of emulating "gluten" (and not just by using vegetable gums) is certainly something I find continually intriguing. And, now one more tool to be employed in my gluten-free diet research is the Protein Workshop and data-bank. Will it help? Who knows, but it sure is fun to play with!

Gluten-Free Soup : Simple can be Delicious

When it comes to my gluten-free / wheat-free diet requirements, I am all for doing whatever it takes to create a memorable, delicious dish. Often that implies cooking or baking something completely "from scratch", but on occasion there comes along a wonderful pre-made gluten-free food product that can be extended or built-upon to make an even better dish with little effort.

This latest gluten-free soup (pictured above) is one such dish, where the foundation was simply a carton of Trader Joe's brand gluten-free Organic Roasted Red Pepper Soup - low sodium too! It is a creamier soup (dairy based) with a rich red-pepper and tomato flavor. It is already quite nice on it's own. But, I often long for something just a bit more "homemade" or gourmet, and my wife was quick to deliver with a few simple additions:

• Some caramelized onions - one large Spanish onion, and another Sweet Onion were used
• Some fresh basil

That's it! It just doesn't get much simpler! I just love what the added onions and fresh basil bring to the soup in the form of added flavor and substance. Fact is, I'm rather sure the result could be passed off as "homemade" if desired, as both of the freshly added vegetables give that clear indication of a recently prepared foods.

I give this Trader Joe's brand soup a big "thumbs up" rating on its own, and an even greater rating when considered as the basis for a wide range of gluten-free soup variations and options.

Gluten-Free Blog in Reader's Digest

A few of my gluten-free readers were kind enough to bring to my attention how this blog, my "Gluten Free Blog", was mentioned in the March 2008 issue of Reader's Digest Magazine as a great resource for people with Celiac Disease, gluten-intolerance, and/or a wheat-allergy. I am definitely excited about this!

I have not seen the magazine article first hand, though I'm told that the link to this blog appeared in the Large-Print edition of Reader's Digest on page 65, and on page 75 in the normal-print version. My wife and I went to the store to get a copy, but for whatever reason, the store we were at still had the February edition on the shelf. I'll try again a few days, since I definitely want a copy for my collection.

I understand there was a section in the magazine about some of the common food allergies people are facing (wheat / gluten being one), and in reference to this topic the publication listed three blogs of note, with mine being the blog identified as a great Gluten-Free resource for Recipes and helpful science and diet information (and, the author pointed out one recipe here for Gluten-Free Pumpkin Risotto as an example of the free recipes I have online).

This would explain the recent increase in sales of my Gluten-Free and Wheat-Free Gourmet Desserts Recipe Book, which I certainly am always glad to see, especially when I don't do any advertising and I don't sell it through any large retail channels or book stores. So, thank you Reader's Digest for indirectly bringing added attention to my cookbook as well - I appreciate it!

Gluten-Free Recipe: Orange-Nut Bread

Gluten-Free Recipe: Orange-Nut Bread

Gluten-Free Orange-Nut Bread

I really had intended to post this gluten-free bread recipe back around the holidays, as it seemed a perfect sweeter-type bread for parties and get-togethers. Well, fact is, I like the bread any time, and I also didn't get around to posting the recipe until now :) This flavorful and semi-sweet bread works well as a gluten-free dessert, or simply as a snack food or treat.

Here's a link to the full gluten-free recipe: orange-nut bread over on my gluten-free / wheat-free recipe library pages.

It's similar to a panettone bread in some ways, and perhaps a bit like a kuchen (German sweet bread / cake). This recipe has lovely hints of orange and a nice bit of white-chocolate added to it. Yum! And, it also features some healthful flaxseed, while making use of the whey-protein isolate (I have blogged about here) for enhancing the texture and moistness and sponginess. The end result is just simply delicious.

I love my gluten-free diet, especially when I have gluten-free food options that are so enjoyable to consume. I really don't feel like I am missing out on anything while living gluten-free, as I have been able to replace nearly all "normal foods" (i.e., the old gluten-containing items) with wheat-free and gluten-free alternatives. This is just yet another gluten-free recipe that keeps me happy and satisfied while living without gluten!

And, it is a relatively simple bread to create too (baking-soda leavened, so nothing too complicated here). And, though the bread is best fresh-baked (like most breads), it is fine the next day. I have even placed thick-cut slices into a wide-mouth toaster to warm it back up and slightly brown the surface a couple days after baking, and that worked out quite nice too.

Gluten-Free Recipe: Orange-Nut Bread - Sliced for Serving

Hope you like it!

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.

The Pancake Diet - Gluten-Free too!

Although I have been neglecting my Gluten-Free Blog a bit recently (my posting-frequency is suffering as I had to do some "real" work the past few weeks), my diet is going well. One of the core components of a healthy gluten-free diet I have been adhering to for the past six months or so now is pancakes. Yes, pancakes as a diet aid!

These are no ordinary pancakes either, as they are extraordinary in both composition and flavor and nutritional value. I would almost call them a "gluten-free meal replacement" diet product, as one pancake constitutes my entire mid-day meal (lunch or very late breakfast) on most days now.

I had a few objectives in mind when I designed these wheat-free and gluten-free pancakes, and I put a lot of time into tuning them and improving them over time - which didn't take long, since I eat them on most days.

My diet-pancake goals included:

• Consistency and taste: always my top priority in baking! Gluten-Free or not, it has to taste good and have great texture in order for me to eat it - especially if I am going to eat it regularly!
  
• Simplicity: I needed a formula or recipe that was simple to mix up in a hurry and bake without much thought or effort, plus one that is adaptable to simple flavorful/healthful variations.
  
• Healthful: not just "empty carbs", but rather a mix of ingredients with a reasonable glycemic index coupled with a nice balance of protein, vitamins, minerals, and overall nutritional value.
  

The Result: Gluten-Free Super-Diet-Pancakes!
I met all my goals with the gluten-free pancake diet recipe that has evolved from months of continual use. I absolutely love the fact that I can now eat pancakes on a regular basis (which are, of course, rather closely related to cakes, and thus my primary passion: gluten-free desserts). The consistency and taste take care of my "need" for bread-like foods that I would so otherwise miss in a traditional diet, and I have enough flavor and variation in flavor to keep me wanting them day after day.

Simple would be understating how easy these are to "get right" just by eyeballing the ingredients. I can make any of a wide variety of these wheat-free Pancakes now just by pouring, shaking, or adding ingredients into a single bowl as I go, without any measuring equipment (don't worry - I give close approximations for proportions of ingredients in the recipe below).

Healthfulness objectives were met on most levels, though I vary the recipe a bit based on my add-on ingredients (I admit it: on more than a few days, I give into my chocolate addiction and add chocolate chips, chocolate chunks, etc.!) But, overall, it's pretty good on the "health scale", and makes up about a third of my daily 2000-calorie target diet.

The Diet-Pancake Recipe / Formula

I'm going to include a few pictures here to demonstrate how simple, and rather free form, this "recipe" is. This picture shows my various ingredients accumulating in a bowl. And, here is an approximation of what my typical "diet pancake" includes:

The "core recipe":

• roughly 3/4 Cup buckwheat flour (please, please,... no posts from people that do not understand that buckwheat is safe, gluten-free, and not related to wheat in any way). If you need gluten-free buckwheat flour, you can get the Pocono Certified GF Organic Buckwheat Flour here.
  
• roughly 1/3-1/2 Cup pumpkin puree (I am using all my freshly cooked pumpkin-pie pumpkin filling I made and froze last fall - see my various gluten-free pumpkin recipes blogs and such for prior discussions). I have used canned pumpkin too. This is a super-healthy ingredient with a low-calorie, low glycemic index, and full of nutrients (Vitamin A being one standout, and plenty of fiber!)
  
• about a tablespoon of cinnamon. (Why so much cinnamon? Read the sub-discussion on this prior gluten-free blog entry about Cinnamon and health benefits).
• roughly a tablespoon of molasses. This is a great source of Iron, Calcium, and Potassium!
• 1/2 - 1 teaspoon Inulin (i.e., ground chicory root) - nearly pure soluble fiber.
• 1-2 tablespoons brown rice bran (I use Ener-G's products for this). Again, great fiber source and more! Some studies have shown it useful for lowering cholesterol too. Note: don't use TOO much - this is one case where "too much of a good thing" is easy to reach...the flavor and texture can easily ruin the pancake if overdone.
  
• 1/2 ounce of the miracle gluten-free "gluten" product: whey protein isolate. I did a prior blog about the marvels of baking with gluten-free whey protein here. This truly is an amazing product, and makes these pancakes hold up to any comparison to "real" (wheat-filled or gluten-containing) ones.
• A bit of baking powder: 1/4-1/2 tsp max.
• Water : enough to reach proper consistency... add some, mix, add more, until desired batter thickness (see below for discussion...)
  
• Baking / Frying instructions: (see below...)
  

Recipe Variations / Options / Add-Ons
I will regurly add one or more of the following to this mix for both flavor and varied nutritional / diet objectives. Some options include (at whatever level of extra flavor - and calories - you desire):

• Chocolate (a weakness of mine!) - chips, chunks, even cocoa on occasion. Full of antioxidants, fiber, iron, magnesium, and more (good excuses for sure!)
• Frozen blueberries (or other frozen fruits), Raisins (or other dried fruits) - more antioxidants
  
• Chopped nuts - walnuts, hazelnuts, pecans, etc. All of them go well in here, and walnuts are full of Omega-3's!
• Other grain(s) - I've mixed in some Flax Meal on occasion, and have even tried some perhaps unusual "experiments" (that came out fine) where I pre-cooked some whole Teff grain, and mixed the cooked grain into my pancakes (for a nice added Whole-Grain benefit)
  

One of my favorite combos included some 85%-cocoa chocolate with chopped hazelnuts. Fantastic!

The Pancake Batter

The above picture shows the resulting pancake batter after being hydrated. I don't know how to best advise getting the moisture level right, other than by a bit of trial and error, since altering the ingredients list varies the amount of water needed.

Even the different batches of cooked pumpkin I use vary in their water-content, and thus alter the amount of extra water I must add. I just know what the consistency and thickness needs to be in the end to get the pancake right. It's probably not much different than what a "normal" pancake batter would be like.

NOTE: the batter may be a bit "lumpy" looking with all that pumpkin-fiber (and optional nuts, fruit, chocolate) in there.

Baking / Frying the Gluten-Free Pancake

Notice I said "pancake" and not "pancakeS" here -- I'm making one LARGE pancake (10" wide, nearly 1" thick), though you can certainly split into smaller batches. I use a 10" cast-iron frypan, and pour the entire bowl of batter on to a well sprayed (cooking spray) pan that I pre-heat a bit. I have found that getting the heat-level right is important, especially for these mega-pancakes.

I cook on low heat for a longer period of time. I have found that 7-10 minutes frying on the first side makes flipping easier by far, and then I cook the mega-cake for another 4-5 minutes on side two. The end result is the plate-sized super-pancake pictured at the beginning of this gluten-free blog entry.

That is one serious pancake!

It's always hard to get a sense for scale in a picture, so here's a cross-section picture showing the full depth of this cake, while also exposing my chocolate chunks! :) Now you can see how a single pancake can be so utterly filling (And fulfilling!)

Nutritional Data
If you were trying to count carbs, protein, sugar, and so forth during the ingredient list above, I can help out here (in approximation). I'm targeting about 600 calories total in my single massive meal-replacement pancake, and the breakdown is roughly:

• buckwheat: 300 calories, 66g carbs (9 of which is fiber), 12g protein, 3g fat, 15% RDA potassium
  
• pumpkin: 20 (yes, only TWENTY) calories, 6g carbs (1/4 of that is fiber), 1g protein, 100% vitamin-A RDA
  
• cinnamon: 20 calories, 6g carbs (4g is fiber)
• molasses: 50 calories, 12g carbs (all sugars), 15% RDA potassium, 15% RDA Calcium, 20% RDA Iron
• brown rice bran: 25-50 calories - high in potassium, carbs are nearly 50% fiber, and it's high protein
• Inulin: 2.5g carb (2 of which is soluble fiber)
• Whey Protein Isolate: 50 calories, 12.5g protein (25% RDA)
• [optional recipe ingredients]100-200 calories of walnuts, blueberries, etc.
  

I point out the fiber content of the carbs here, since fiber is quite important in the diet plan, as it "fills you up" and makes you feel full, while keeping the overall glycemic index of the carbohydrates in check a bit. I wanted something that would satisfy my tastebuds while making my stomach think it had plenty to eat, and something with a "slow burn" (vs. simple sugar and carbs). This seems to do the job nicely!

Pancake-Diet and Weight Loss - the Results
While eating my "diet pancakes", I have lost nearly 20 pounds over the past 4 months. These pancakes make up the "core calories" in my day-to-day life, and they are enjoyable and delicious calories that satisfy my cravings for carbohydrates while also being generally healthy with a good balance of protein, fiber, carbs, and nutrients.

I do not attribute all of my weight loss to these pancakes, as I am also working out regularly and staying active (as any real diet plan should include) - 20-30 minutes/day, 6 days/week of some form of exercise. One day/week is resistance training (with light weights where appropriate): pushups, chinups, situps, curls, dips, squats, military press, leg-lifts, etc. The other 5 days is moderate aerobics: stationary bike (well, stationary for Winter at least), rowing machine, and/or walking or jogging.

I was not technically overweight to begin with, but I did see room for improvement, and certainly room to tone up a bit more. And, by sticking to my diet and my exercise routine, I am now able to wear the same size jeans I did in College - which isn't bad considering that was some 20 years ago! So, one way or the other, the pancake diet (using my specially formulated gluten-free diet pancakes) has certainly been an integral part of the plan and has helped me meet my health goals.

I hope this formulation / recipe can be of use to anyone else that may want a great dietary option for health and/or weight-loss reasons. If nothing else, it may at least give you a great basis for some experimental gluten-free baking :)

I can see easily adapting this recipe to create "health bars" or such... perhaps such a recipe will be coming in the future on the Gluten-Free Blog.

Gluten-Free Wild Thymes Sauces

These various gluten-free / wheat-free dipping sauces from Wild Thymes are among my favorite GF kitchen pantry "must have" items. I get them at our local Whole Foods market, and use the sauces in a wide variety of dishes. Speaking of, as I went to take a picture of the bottles, I noticed it's time for another trip to the store, as I had just used the last of the Indian Vindaloo Curry variety!

I definitely recommend these products. We use the Garlic Thai Roasted Garlic sauce on ribs, chicken, and other things. And, the Moroccan Spicy Pepper and/or Indian Curry sauce are a regular item for me when I'm in a hurry for a healthy snack or quick meal. They add tang and taste to all sorts of dishes, and every variety I have tried is consistently wonderful and delicious!

Simple "Recipe" using these Sauces
Here's what I like as a nice quick-fix snack, lunch, side-dish:

1. Cut up a whole Spanish onion and a couple cloves of garlic
2. Fry those up in a pan for a few minutes, caramelizing the onion nicely
3. Remove fried veggies to a plate, add a small (6 ounce) can of gluten-free tomato paste (I use Walmart's own brand which is clearly marked "Gluten Free" on the label)
4. Add a few tablespoons of these spicy Wild Thymes sauces - generally the Moroccan and/or Indian type
   
5. Eat!

Fast, simple, rather low-calorie, full of flavor (and Lycopene), and quite satisfying. I use this as part of my overall diet strategy, as a great way to get some vegetables into the diet (tomato and onion certainly), while leveraging the intense and wonderful flavor to fulfill any cravings that may otherwise lead me to less healthy eating options. If you don't mind the extra carbohydrates, throw some freshly cooked rice into the mix: most excellent!

I like how the Wild Thymes products exhibit superb flavor and are clearly labeled Gluten-Free, and also how their ingredients are the sames as what you would use to make your own gluten-free sauces (if time permitted), as they stick to the basics and natural items. For example, the Vindaloo has Tomato, Onion, Cider Vinegar, Olive/Canola Oil, Garlic, Ginger, Lime, Spices, salt and sugar. They keep the sodium and sugar low in general (the Thai Chili / Garlic one has a bit more sugar - as it is a sweeter variety sauce).

I hope you enjoy these products as much as I do!

Beets : Gluten-Free Blood-Pressure Treatment

Yes, you read the heading correctly! Beets can reduce blood pressure, or so says a study just released by The London School of Medicine. Those lovely deep-red root vegetables that seem actually rather uncommon on most American household menus, now turn out to hold the promise of a dietary blood-pressure control option.

Beets are one of those gluten-free and wheat-free foods we can all enjoy in our diets (well, "enjoy" in that they are safe for Celiac and gluten-free / wheat-free people - as for enjoying the taste, that's up to you). And now, perhaps we can also consume them with the intention of lowering our blood pressure. Here's a summary of what the study found:

• 500ml of beetroot juice a day can significantly reduce blood pressure
• blood pressure was reduced within just 1 hour of ingesting beetroot juice
• a peak drop occurs 3-4 hours after ingestion.
• Some reduction was observable up to 24 hours after ingestion.
  

Now, don't think about taking beet extract in pill-form or something, because a vital component of the protective effect of beet-juice is generated by the interaction of the nitrates in the juice with your saliva (meaning, it has to pass through your mouth) which helps convert it to a nitrite (notice the spelling difference) that ends up having protective, a BP-Lowering impact. Thus, you'll have to either eat your beets or drink your beet-juice to get the benefit as best as I can tell.

I always find this type of study interesting, and I am always especially pleased when the item of interest is also gluten-free / wheat-free, since all of us can enjoy the benefit! Quite honestly, I don't think I'm going to run out and buy a pile of beets, but if I had high blood pressure I'd certainly be inclined to try it before going on prescription medications. Don't get me wrong: I like beets, and I really enjoyed them when I was young (not sure why, but I just don't think about them much now, but perhaps my diet will include them more often going forward).

Half a liter of beet juice a day? Sure, why not? Call it a new Sports Drink (gluten-free of course) and market it to the masses -- perhaps add a bit of caffeine to the mix, and it becomes the new Deep-Red Bull. lol. If you want to read more details of the study, here's a link to Study on Beet-Juice lowering Blood-Pressure.

Less Waste = Smaller Waist Diet

I have been working on developing my thoughts about the concept of a "Less-Waste, Smaller Waist Diet" for a while. This isn't just a gluten-free diet or Celiac Disease diet concept, but a diet that can fit into anyone's life, presuming they are willing to give it a try. And, I have been putting it into practice for quite a few months now.

Basically the concept is that if what you eat produces little or no (non-compostable) waste, then you are likely to be eating a much healthier diet. And, a healthier diet will likely keep the waistline in check through reduced calorie and fat intake.

Hopefully you already compost your organic / biodegradable waste when at all possible, and are used to the concept. If not, here's a quote from the WorldWise definition of compostable:

A product that is "compostable" is one that can be placed into a composition of decaying biodegradable materials, and eventually turn into a nutrient-rich material.

The Proposed Diet / Concept
So, let's get started with what fits into this Less-Waste, Less-Waist (or Smaller-Waist) diet, with a focus on what will also clearly fit within the confines of the Gluten-Free Diet.

I've been ranking food choices in order of which has the optimal health/waste ratio (optimal foods at beginning of list show below, then decreasingly suitable foods as you move down the list), and I've also considered the challenges to each:

1. Home-Grown Fresh Vegetables and Fruit and Herbs. Not only do you typically consume a large portion of the fruit or vegetable eaten, but anything left over is fully compostable organic waste. This category is most certainly "safe" from a gluten-free standpoint, and, you can even make your own Fruit Juices (and/or vegetable juices).
   
   Of course, this food group is relatively low in calories and high in fiber and nutrients - great for minimizing that waist! In warmer climates, you may be lucky enough to grow Avocados and Olives too, which will add healthy oils to the mix! (sadly, that's not an option here in Ohio)
   
   (Large) Challenge: many of us may not have space to grow enough to eat, even if we were to convert our lawns to gardens. And, for those of us in Northern States, our growing season is quite limited. And, even if we can grow enough of our own gluten-free diet foods, we can freeze some for later, but this requires electricity to keep them frozen for long periods of time.
   
   
2. Home-Grown Tree nuts - in many parts of the country, it is possible to produce tree nuts with heart-healthy Omega 3's (like Walnuts, and to a lesser degree Almonds and Pecans), and the trees don't need quite the attention a garden would, and can coexist with your grass yard. Nuts are rather easy to harvest and store (aside from competition from squirrels!), and can be turned into a great gluten-free baking ingredient (nut meals) too!
   
   (Large) Challenge: again, growing acreage is a problem. Also, if you don't have established trees, this is a long-term investment / commitment proposition.
   
   
3. The above, but purchased from a farmer or retailer with minimal packaging (none if possible). Focus on local sources first if possible, and organic if possible and affordable - since, local sources require less energy-waste for transportation, and organic growing methods should minimize the negative environmental impact of petroleum-based fertilizers.
   
   Challenge: in Northern regions and other inhospitable growing-zones, year-round supply of locally or regionally sourced items it going to be rough, and organic options are likely to be even more difficult to find and probably more expensive.
   
   
4. Whole Grains and flours - gluten-free grains like Quinoa, Sorghum, Rice, Corn, Millet, Buckwheat, Teff, etc., are all fine in our diets, especially in their least processed form that offers the most health benefits for us (and for our waists, blood-sugar levels, gastrointestinal tracts, and more), and least wasteful overall. Any leftovers that will not be consumed are also fully compostable.
   
   Challenge: to keep waste down, minimizing packaging and transportation are important, but can be a difficult task when there are minimal certified gluten-free diet options available.
   
   
5. Dairy products and meats. This is where my "less waste" objective really starts meeting substantial challenges. Fact is, you could live on just the items early in this list - meaning: vegans manage to live just fine (sure, there are vitamin and nutrient-balance challenges, but it can be done). Just like the diet recommendations from the American Heart Association and others, keeping consumption of meat and dairy items to a minimum is better for you. Likewise, it is less wasteful overall.
   
   Meat is especially wasteful from an environmental standpoint. It takes many pounds of grain to produce a pound of meat. I've heard that a pound of chicken requires 3 pounds of feed to produce, pork = 5#, and beef = 8# feed per pound of meat. And, it's nearly a given that any meat and milk products you consume have also required large amounts of energy to produce, keep cool, and transport.
   
   Plus, this food group is bound to be packaged in non-recyclables in many cases. I often see meats packaged in Styrofoam and plastic-wrap. And, though you could (theoretically) compost the leftover organic material, it is generally not recommended as it attracts rodents and can perhaps even spread disease. So, on many accounts, it's not a good fit for my proposed diet.
   
   But, I understand that these items are important to many diets. I for one enjoy dairy products a lot! I love my gluten-free cheesecakes, flan, custard, puddings, tapioca, and all sorts of cakes, pies, cookies, and so forth that contain dairy products like butter. I know that my less-waist diet is bumping up against a strong, nearly instinctual drive for me to eat these tasty foods :)
   
   Challenge: to keep waste down, minimizing packaging and transportation are important. See if you can find regionally produced products. And, see if you can purchase products (like milk) in recyclable plastics and be sure to recycle them. Also, for the waist-reduction side of the equation, try to keep the servings of these items down in relation to other more healthful (and less wasteful, less waistful) options.
   
   
6. Processed and Packaged foods and drinks: this category tends to be rough on the waistline and on the waist-line. Gluten-free items or not, most packaged foods (by definition) are going to have packaging that may well not be recyclable. In addition, the "processed" factor implies less "Whole Foods" and more refined carbohydrates (like high-fructose corn sweeteners and starches like potato starch, corn starch, etc.). In addition, the chance of gluten entering the picture always increases the more steps down this diet-prospects list we go.
   
   Challenge: again, try to minimize consumption of processed foods and reduce non-recyclable packaging. A smaller waist may result!
   

Summary:
This diet is very much in line with modern guidelines for diets that help improve your health by reducing sodium intake, refined carbohydrate intake, and the like, which should minimize the likelihood of diabetes, high blood sugar, high blood pressure, and colon-cancer (to name a few conditions whose incidence can be statistically reduced through proper diet). In addition, I'm trying to target the environmental waste side of the equation while I'm at it, and that works rather well in theory here.

Working from the top-priority diet items on downward in my list, the gluten-free adherence aspect of the diet goes from easiest to most difficult too, which is an interesting and useful correlation.

There are challenges certainly. I know for a fact I will not eat only what I "should", but will also include what I enjoy as well. But, I am trying to focus on minimized packaging and maximized recycling where possible - though not directly impacting the waistline, this still fits with my "less waste" portion of the diet. I take my reusable canvas bags to the stores all the time now, and bypass all those paper and plastic bags at the checkout. And, I compost everything I can - to reduce the waste-stream that would otherwise be incurring further transportation costs and energy-use to get it to the dump.

Now, the Diet Results
Both my waist, and my waste, have been reduced considerably since I have focused on this approach! I'm gluten-free, and feeling healthy. As with any diet approach, a nice dose of exercise always fits into the plans nicely too, and is recommended.

Hope you find this useful!

Gluten-Free Sale: Envirokidz Cereals - super cheap!

Talk about an extreme bargain on gluten-free cereal, I just ran into one of the best deals ever. I found this three-pack of Envirokidz gluten-free cereal which includes their Gorrilla Munch, Panda Puffs, and Koala Crisp (that I would respectively compare to mainstream brands of Original Cap'n Crunch, Captain Crunch Peanut-Butter, and Cocoa Pebbles respectively).

The pack contained three full-size / normal-size boxes of Envirokids gluten-free cereal (e.g., the Koalo Crisp cereal box was 11.5 ounce size), and you perhaps will not believe the price: $2.99! YES, $2.99 for all three boxes! Where did I find it? BJ's Wholesale Club of all places. We were walking around the store picking up some items for our holiday baking, and there in the middle of an aisle was a big pile of these multi-packs. At first I didn't pay much attention, until I saw the sign over them which said $2.99. I though, "surely that can't be for the three pack", but I quickly confirmed it upon checkout.

I am used to a single box of the gluten-free Koala Crisp being $2.49 at Trader Joe's and $2.49 at Whole Foods (that was their sale price when I looked yesterday). I have actually seen a box as high as $4.00 at my local small gluten-free store. I like the Koala Crisp quite a bit, and the Panda Puffs nice on occasion too. I can't recall if I tried the Gorilla Munch before, but I figured if I didn't like them, I could just donate them to a food shelter. Heck, it was like buying one box and getting two free.

Actually, since I only regularly eat the Koala ones, and they are nearly the same price that I would otherwise pay, I plan to go back and buy a trunk-full of these super sale-price Envirokids and give a pile of cereal (any I don't plan to consume myself) to a food bank. Why not? In fact, I presume I can write-off 2/3 of the purchase-price as a tax-deductible donation if I give 2/3 of the cereals away. That'll help some people out and give me some nice year-end charitable giving write-offs, and make the cereal even more of a bargain!

I don't know if you have a BJ Wholesale Club near you, but it you do, I hope you find these cereals at the same bargain price. I have no idea if this deal is going to last or not, so I suggest getting them while they are available and/or on sale like this.

I have to wonder if Nature's Path Foods (the manufacturer of Envirokidz brand cereals) just had a big pile of inventory to clear out in a hurry. Gluten-free is certainly a growing trend, and not just among Celiac Disease sufferers from what I have noticed, but it doesn't seem quite "main stream" enough to attract the attention of a wholesale club yet, unless there was a particular reason to sell the product.

Gluten-Free Baking with Celeriac

What is it?
Celeriac, or "celery root": highly recommended addition to your gluten-free diet! I don't know where this food was my entire life, but I now know I missed out for many years. We only recently discovered Celeriac while on vacation in England, and have since found it here in the United States after looking around a bit. Turns out it is much more popular in Europe than in the Western hemisphere, which is too bad, since this is a gluten-free food that is simply excellent!

Where to find Celeriac here in the States
Look for the Celeriac in the fresh produce section of a grocer that carries substantial fresh vegetable variety, and from what I have seen in grocers near us, most will sell Celeriac by the pound (vs. piece). So far, Whole Foods Market has been the cheapest at $2.49/pound (Giant Eagle wanted $3.49/pound by comparison). It still may sound pricey compared to a potato, but Celeriac has several advantages I'll discuss here, and I must consider how $2.49/pound is less expensive than many certified gluten-free flours and such even cost.

What does it tastes like?
Think "potato" but with a pleasing celery or celery-seed flavor accent. It is a root vegetable, and like a potato, it can be eaten baked, mashed, boiled, you name it. I find the taste pleasant and mild, but noticeable enough to add additional character to soups and other dishes.

My wife first had Celeriac in mashed form in the UK, and really liked it. I like it baked with a bit of olive oil on it (as pictured below), or I quite often top it with some pasta sauce or homemade gluten-free pesto sauce, a bit of my favorite ground cheese, or many other flavorful topping options.

I'll post a simple gluten-free recipe to get you started with Celeriac in the future - a recipe I really like that is also super easy to prepare; which, is just plain old baked Celeriac like I pictured here. Basically we just chop up the cleaned and trimmed root and bake the pieces on a cookie sheet with some olive oil. I would suggest just experimenting with recipes you use potatoes in already. E.g., if you like Potato soup, Celeriac soup may be a simple alteration. And, mashed potatoes are rather simple to replace with mashed Celeriac.

As for their physical characteristics, the root portion (that you eat) tends to be about 4 to 6 inches in diameter - the one pictured (above) was something like 5 inches across. They have a very mottled texture where smaller roots have been trimmed off already - and you trim this thing down to look more like a trimmed potato when you are ready to bake it. The leafy green tops are, as perhaps you can make out in the picture, look quite similar to those on the tips of traditional Celery stalks.

(Celeriac picture: cubed and baked / roasted)


Why eat it? Tasty and Healthy!
Beyond its wonderful flavor and versatility, it makes for an incredibly healthful gluten-free diet food (or, addition to any diet, gluten-free or otherwise)! Celeriac is a low-calorie, low gylcemic-index / glycemic-load food (meaning, great option for diabetics or those with hyperglycemia concerns).

A quick comparison to potatoes can be made, since I look at Celeriac as a more healthful potato substitute (also consider Turnips / Rutabagas - these too offer much reduced calorie and glycemic-index options).

A side-by-side nutritional comparison of some gluten-free and Celiac-Disease-Safe (potato and potato-like) vegetable options appears below to round out this Gluten-Free Blog posting. Check out the dietary statistics, and see how Celeriac (and turnips or rutabagas) can be a great alternative to consider if blood-sugar control, diabetes, calorie restriction / reduction / control, a general weight-loss diet, or other concerns are part of your life:

	Celeriac	Turnips	Red Potatoes	Baked Potato
Calories:	42	28	70	100
Fat (g):	0	0	0	0
Total Carbs (g)	9	6	16	21
++Fiber (g):	2	2	2	2
++Sugars (g):	1	4	1	1
Protein (g)	1	1	2	3
Vitamin-C (%):	13	35	14	16
Iron (%)	4	2	4	6
Calcium (%):	4	3	1	1
Potassium (%)	8	5	13	15
Est. Glycemic Load	4	2	7	9

Gluten-Free Whey Protein : Miracle GF Baking Ingredient

I just released a new Gluten-Free Chocolate Coconut Brownie Cookie Recipe that features whey protein isolate as an ingredient. As such, I have simultaneously posted this blog on using whey protein in your gluten-free diet and Celiac-safe baking strategy.


Using whey protein in gluten-free baking has some serious potential, as I have been busy experimenting and researching how to use this ingredient as a fantastic gluten-alternative in the pursuit of perfect gluten-free foods. After experimenting with it for a few weeks in various recipes, I am nearly ready to declare whey protein the gluten-free baking miracle ingredient, as I am getting some absolutely incredible results with this protein in recipes ranging from pancakes to cookies and more (playing with breads and pastries next - and, I can't wait to see what my wife and I come up with!)

A Quick Science-Lesson Explanation for why I tried Whey Protein
Whey protein got my interest because I needed a safe baking ingredient alternative that could potentially replace the gluten-proteins in my foods (gluten that is obviously missing now that I have to bake without it). The gluten in "normal" foods (foods with wheat, rye, barley grains and flours and compounds derived thereof) is a mixture of water-insoluble proteins (particularly gliadin and glutenin) that lend elasticity to dough and chewiness / resiliency to finished bake-goods.

My objective (in the constant pursuit of gluten-free diet perfection) is to simulate, as best as possible, the effect of gluten in foods while not using any. Since gluten is nothing more than a complex protein, I figured a great substitute would be a complex globular protein like Whey Protein. And, I knew I had found what I was looking for when I tried some plain Whey Protein powder - I just put a teaspoon of it in my mouth (nearly flavorless by the way), and noticed how it quickly turned into a chewing-gum like substance as the proteins developed with just the water in my mouth. Plus, whey protein is easily digestible, so it should be well tolerated by many people.

Types of Whey Protein on the Market
When discussing Whey Protein, there are different types available. You will see all sorts of products on the market labeled as Whey Protein and Whey Protein Concentrates, and then there are some that are Whey Protein Isolates. Isolates are processed to remove the fat, and lactose — they are 90%+ protein by weight, and this is what I settled on for my baking strategy (Isolate). Speaking of protein, an ounce of this product has 25-grams of protein (i.e., half the published government "Daily Value" requirement) with only 105 total calories and nearly zero fat/cholesterol.

The first thing you need to do is ensure you find a brand that is definitely gluten-free, and this can be difficult, as most of the commercial Whey Protein products you will find in grocery stores (like Target, CVS, etc) as well as "health stores" (like GNC) have gluten-containing ingredients and flavoring in them. In addition, many of the whey protein products I saw sold at retail were rather expensive. I looked over countless products until finding some good "safe" gluten free varieties to try out, and even longer before I found one at what I considered a reasonable price.

The Whey Protein Isolate I chose to Use
At first I wondered if the addition of gums (guar gum, xanthan gum, etc) in some brands of Whey Protein was making any substantial contribution to the overall texture and consistency of the finished baked-goods I was creating. I wanted a product that would allow for others to duplicate the results I get, knowing exactly what was and what was not of significance in impacting the texture and consistency of the baked items.

So, I searched until I found a completely pure Whey Protein Isolate in a brand called Now Sports Whey Protein Isolate (pictured above). And, as you'll find on their product page, the product:

"Contains no: sugar, salt, starch, yeast, wheat, gluten, corn, egg or preservatives.", and for those interested, they also say:
"Voted 2005 Whole Foods Magazine “Best Sports Supplement” (I guess that is a "plus").

There are definitely no added gums in this product either, and no added flavorings or sweeteners. The only additional ingredient (less than 1%), is some soy lecithin, which is a natural emulsifier and should not even be an issue for anyone worried about soy allergies - since lecithin does not contain any of the soy proteins.

Having removed gums and thickeners from the equation, I could experiment knowing that whatever results I obtained were completely attributable to the addition of Whey Protein and not due to other "trace" ingredients.




What it looks like (a Powder)
I included the picture above so you could get a quick feel for what the whey protein isolate powder looks like. It is just an off-white light powder. I just sprinkled a little on a very dark-red plate for that picture.


Where to get the Gluten-Free Whey Protein
Now Sports has a "where to buy" finder tool on their site (to locate retailers in your area - since they don't seem to sell direct on their website), but I decided to go searching the web for the best deal I could find. I located it at a place called Outlet Nutrition, which had the large and economical 5 pound tubs of Now Sports Whey Protein Isolate for only $35.97 (price at the time). The order went smoothly, and the product was delivered quickly and packaged wonderfully (boxed with plenty of bubble-wrap - a "must have" when anyone ships with UPS!).

To give you a feel for how much gluten-free baking you can do with 5 pounds of this stuff: the container calls a "serving size" one scoop, which is 28 grams (i.e., essentially one ounce of whey protein concentrate). Thus, there are basically 80 servings in 5 pounds. I have determined that their "scoop" is approximately 3/8th Cup (i.e., 6 Tablespoons). As such, a tub of this protein will go a long way -- we only used 1/4 cup in a whole batch of cookies for example, and I use just a Tablespoon or two in my pancakes.

Baking / Recipe Results
The results in my baking experiments have been fantastic. It took a bit of time to get the proportions right, and adjust my bake times, liquid content proportions, fiber proportion, and other ingredients, but the end result is quite encouraging.

One of my long-time pursuits has been what I'll call "Gluten-Free pancake perfection". I love pancakes, and I always have. I mean, gee... the name says it all "pan CAKES" :) A cake has to 1) rise substantially, and 2) have nice resiliency and texture.

The pancakes I have been making lately are huge - I use the full surface of a 10-inch round cast-iron griddle (a favorite pan) - and with the whey protein isolate the results are amazing and meet my criteria for great cakes too. I have created pancakes that are 10" in diameter and a full inch thick, plus with enough sponginess / elasticity that I can grab an edge and shake the pancake without any chance of it crumbling or ripping apart. The interior of the pancakes are well developed and bread/cake-like. It's just wonderful (and even amazing - given that there is no gluten involved).

Those Chocolate Coconut Gluten-Free Cookies I mentioned earlier are also an example of what the whey protein can be used for. Although the whey was used rather sparingly in the cookies, it definitely helped with the binding and texture.

I have found that, in general, when using this Whey Protein Isolate in my gluten-free recipes, I need to play around to get the proportions right. Too much, and you may get something a bit too rubbery. It seems to require more liquid in recipes too (not too surprising, as this powder readily absorbs liquid when mixed). Also, the protein works best when combined with the right amount of fibrous ingredients (I have found pumpkin to be a nice fiber-rich source to use, and there are many other options).

In fact, one of the first gluten-free whey protein products I experimented (which worked as a "miracle additive" in my pancakes too) was this brand of Biochem Fitness "Raw Foods & Whey" (vanilla flavor - packet pictured below) which includes 3 grams of fiber per ounce by using a combination of Fig, Buckwheat, Millet, Pumpkin, Red Bean, Brown Rice, and Burdock Root in the product. It was quite nice. I got that at Whole Foods Market, and though it was a bit expensive (about $2.00/ounce), it goes a long way (one packet lasted through 4 pan-sized super-pancakes) I'd surely use it again, especially because it removed some of the guesswork regarding what other fiber-containing ingredients I would add.



I will be posting some other gluten-free recipes using whey-protein in the future, so stay tuned. This additive / ingredient could be quite useful in your gluten-free diet.

UPDATE 1 - PRODUCT SOURCE AND PRICE (Oct-2008):
Since I first wrote this, the original place I purchased the NOW brand isolated whey protein from raised their price considerably. I suggest shopping around.

I found it on Amazon.com for $35.97 per 5# tub, and reasonable shipping.




UPDATE 2 - PRODUCT SOURCE AND PRICE (May-2011):
I have written an UPDATE BLOG ENTRY about gluten-free whey-protein and its current price (link);  in summary, it is now up to approximately $53.00 (delivered) for a 5# container of isolated whey protein by Now (brand).  See that link to my recent blog for more details and link to seller's website.

UPDATE 3 - PRODUCT SOURCE AND PRICE (Jan-2017):
I again updated my BLOG ENTRY about gluten-free whey-protein and its current price (link);  in summary, the new price is $66.00 (delivered) for a 5# container of isolated whey protein by Now (brand).  See that link to my recent blog for more details and link to seller's website.