Is There Gluten in Potatoes?
The answer to the question ‘Is there gluten in potatoes’ may be more complex than you think. A potato itself does not contain any gluten. Yet as with many foods (and other products), the problem lies in the processing.
Alongside grains, potatoes have received a bad press, and not just from the anti-carb brigade. But just how warranted is this vilification of such a valuable staple food?
Are Potatoes Gluten-Free?
Potatoes, in their natural, unprocessed form, are entirely gluten-free. Gluten is a protein commonly found in grains such as wheat, barley, and rye, but not in potatoes, which are tubers.
The confusion often arises because although potatoes do not contain gluten, they contain starches that can make them sticky when cooked; a property referred to as glutinous. We see the same confusion arising with rice. You can read more about gluten in rice in our article ‘Is rice gluten-free’. Potatoes are even classified by their starch content, from starchy to waxy.
This makes potatoes a safe and nutritious option for those following a gluten-free diet, including individuals with celiac disease or gluten sensitivity. The versatility of potatoes, from boiling and baking to mashing and frying, allows them to be included in a wide range of dishes without the concern of gluten intake.
Yet, it is not that straightforward. Alongside processing, there is also the nutritional impact of eating potatoes. Which, contrary to popular belief, is not all bad, yet is not without issues. Let’s first stay on topic, looking at gluten in potatoes, and then consider their place in the overall diet.
Potato-Based Products and Gluten
Potatoes are one of the very few vegetables that we never eat raw. But when cooked they are one of the most versatile ingredients around. When we talk about potato products, there are two forms of processing. There is the simple act of cooking and creating dishes (whether by ourselves or others) and then there is the commercial processing of these dishes.
Although some potato dishes constitute a meal in themselves, most often they are something that we serve on the side. Many of these have made their way into the ever-growing lexicon of ultra-processed foods. Potato products are possibly the most popular form of frozen food.
Most potato dishes cooked from scratch are made without gluten, yet their commercially processed counterparts are rarely gluten-free. Let’s consider some popular potato dishes.
Mashed Potatoes
At home, mashed potatoes are made by mashing boiled potatoes and adding butter with maybe milk or cream.
Ready-made mash, or mash in a restaurant, should be made similarly so should not contain gluten. But, always check the label or ask the kitchen.
French Fries and Chips
Homemade chips and french fries are made by frying chips in oil, or now more commonly cooking in an air fryer. However they are made, chips generally contain two ingredients; potato and fat or oil.
Of all the frozen foods we may buy, frozen chips are the most common. But trying to find a gluten-free chip is getting increasingly more difficult. Most products now use wheat flour as a coating to help them stay crisp.
Restaurants are less likely to add gluten to their fries, but it is always worth asking.
Potato Crisps
And let’s not forget crisps. A favourite snack, more often bought than prepared at home, crisps are again the result of frying potatoes in oil. Most ready-salted varieties are gluten-free, but beyond that, you will need to check the label. The flavourings and seasonings may not only contain a whole cocktail of chemicals but may also contain gluten and gluten derivatives.
Baked Potatoes
Baked potatoes are as close to the real thing as you can get. And as such are gluten-free. Even those ridiculously priced and (no more convenient) frozen versions are likely to be gluten-free.
Toppings however may be another story.
Potato Skins
Deep-fried potato skins are just hollowed-out baked potatoes, deep-fried in hot oil. You should always check the label of commercially prepared varieties, and as with baked potatoes be mindful of any toppings.
Hash Browns
Hash browns are another potato dish we rarely prepare from scratch at home. A compressed patty of grated potato, these are usually fried in hot oil, or oven-baked. Most commercial varieties are gluten-free but it pays to check the label.
Roasted Potatoes
Roast potatoes should contain nothing but potato, salt and oil or fat. But even the homemade variety has, in recent years, become less likely to be gluten-free. As a shortcut to a guaranteed crispy crunchy exterior, many roast potato recipes involve tossing the par-boiled potatoes in semolina before roasting them in the oven; a completely unnecessary shortcut.
Frozen ‘roasties’ have followed suit, suffering the same fate as frozen chips. Most will now contain gluten, so you should always check the label.
Potato Wedges
Potato wedges became the home cook’s answer to chips. Before air fryers, and in response to the various dangers of deep frying, we started cutting unpeeled potatoes into wedges, tossing them in a light coat of oil, and baking them in the oven.
Most frozen potato wedges are tossed in a chemical concoction of seasonings that may or may not involve gluten.
Gnocchi
Homemade gnocchi is traditionally made with wheat flour. And most commercially processed, and restaurant made, will follow suit.
There are gluten-free options available, that will be labelled as gluten-free. Gnocchi can also be made successfully at home using gluten-free flour alternatives. You can learn more in our in-depth guide to gluten-free flour.
Potato Salad
Potato salad is another popular potato side dish and, made at home without mayonnaise, has some surprising health credentials in the form of resistant starch. Making potato salad without mayonnaise will reduce the calorie count, but many commercial mayonnaise brands are not gluten-free.
Store-bought potato salad may or may not contain gluten, but is generally packed with other nasties associated with ultra-processed foods.
Top Tips for Choosing Gluten-Free Potato Products
- Always Read Labels: The key to selecting gluten-free potato products is diligently reading labels. Look for any gluten-containing ingredients or allergen warnings.
- Choose Whole, Unprocessed Potatoes: Whenever possible, opt for whole, unprocessed potatoes. These are naturally gluten-free and can be prepared in numerous healthy ways at home.
- Check Seasonings and Coatings: Frozen or pre-packaged potato products often come with seasonings or coatings. Verify these components are gluten-free.
- Be Wary of Cross-Contamination: Even if a potato product is inherently gluten-free, cross-contamination in manufacturing or during preparation can occur. This is especially true in restaurants.
- Inquire About Preparation Methods: When dining out, don’t hesitate to ask how the potato dishes are prepared. Some cooking methods might introduce gluten.
- DIY When Possible: Making potato dishes from scratch allows full control over the ingredients, ensuring they remain gluten-free.
- Use Gluten-Free Substitutes: For potato dishes that usually contain gluten, like gnocchi, look for recipes or products that use gluten-free flour alternatives.
Potatoes as Part of a Healthy Balanced Diet
Finding balance in any diet restricting certain foods or food groups can be notoriously difficult. This is why it is recommended that you only eliminate certain foods if absolutely necessary, or at least with careful consideration of all the angles.
There can be a tendency (especially in a gluten-free diet) to over-rely on the foods you are allowed as a substitute for some of those you are not. But overconsumption of any food group is partly where many of our food-related issues lie. Simply switching from overeating bread to overeating rice or potatoes is not ideal.
Incorporating potatoes into a healthy balanced diet can be done thoughtfully and nutritiously with a few guiding principles.
Opt for Baking, Boiling, or Steaming: Choose healthier cooking methods like baking, boiling, or steaming instead of deep-frying. These methods preserve the nutritional content of potatoes while minimising fat intake.
Mind the Toppings: Be mindful of what you add to your potatoes. Opt for low-fat, healthy toppings like Greek yoghurt, fresh herbs, or steamed vegetables instead of high-calorie, high-fat options like butter, cheese, and sour cream.
Balance Your Plate: Make sure potatoes are part of a balanced meal. Pair them with lean proteins such as chicken, fish, or legumes, and a generous portion of green vegetables for a well-rounded, nutritious meal.
Watch Portion Sizes: Although potatoes are filling, it’s important to keep an eye on portion sizes to maintain a balanced diet. A medium-sized potato (about the size of a computer mouse) is a good reference for one serving.
Incorporate a Variety of Potatoes: Benefit from the different nutrients found in various types of potatoes by including a mix of sweet potatoes, purple potatoes, and white potatoes in your diet.
Understand Glycemic Index (GI): Recognize that different potato varieties and preparation methods affect the glycemic index of the meal. For a lower GI, choose sweet potatoes and consume them with a source of healthy fats or proteins.
Enjoy Potatoes in Moderation: While potatoes are nutritious, they should be consumed in moderation within a diet that includes a variety of fruits, vegetables, whole grains, and proteins to ensure a broad intake of essential nutrients.
So, the good news is that potatoes are gluten-free. The pitfalls to watch out for, are the same ones that could apply to any food. Watch out for gluten in processed foods (if it has a label, then check it) and keep everything in balance.
Why not explore our range of gluten-free products to help you build your gluten-free store cupboard?
This article was reproduced on this site with permission from operafoods.com.au the “Gluten Free Products Wholesalers”.
See original article:- Is There Gluten in Potatoes?
Delicious Gluten Free Breakfast Options
As more and more of us are turning away from gluten, we are increasingly on the lookout for gluten-free breakfast options. Other than the more robust, not to mention leisurely, options we often enjoy at the weekend, breakfast is traditionally the time for quick wheat-based carbs.
So what do you eat for breakfast when gluten is off the menu?
What can I eat for breakfast if I am gluten free?
A gluten-free breakfast obviously excludes all of the traditional wheat-based products that we would usually enjoy. Toast, pastries, and many breakfast cereals immediately spring to mind.
The most obvious route is to work from a different set of ingredients. Eggs, certain meats in moderation, fruits, vegetables, and dairy, for example. It is a particularly low-carb way of eating that provides an entirely different type of energy.
You can enjoy foods along the lines of a traditional fry-up, keeping processed meats such as bacon to a minimum and upping the quota of veg such as mushrooms, tomatoes, peppers or spinach. Or you could keep it cool with fruit salad and yoghurt or a simple platter of nuts, fruit and cheese.
And there are always the gluten-free alternatives such as gluten-free granola, or bread and baked goods made with gluten-free flour.
What can I eat for breakfast if I can’t eat eggs or gluten?
Without eggs, or if you are vegetarian/vegan, preparing a gluten-free breakfast is admittedly a little more complicated. Clearly all but the most basic of fry-ups are off the menu, as are many baked goods such as muffins.
The best way to eat well with dietary restrictions is to make the most of the palette of ingredients you are allowed. But there are also tricks and substitutions you can use. They may not yield results that match up to the real thing, but as an occasional option, they may just hit the spot.
Here are 10 ideas to get you started; some with eggs, some without.
1. Overnight Chia Pudding
To make a creamy overnight chia pudding, combine one part chia seeds with four parts of your favourite dairy or plant-based milk, sweeten with a touch of honey or maple syrup, and flavour with vanilla extract or cocoa powder. Refrigerate the mixture overnight and top with fresh berries in the morning for a satisfying start to your day.
2. Quinoa Breakfast Bowl
Quinoa is a versatile gluten-free grain and a superb substitute for oats. Cook quinoa with almond milk and top it with cinnamon, honey, and a splash of your favourite milk to create a nutritious quinoa breakfast bowl. For added interest, throw in some almonds or pecans for crunch and some sliced bananas for sweetness.
3. Avocado Toast with Gluten-Free Bread
Mash a ripe avocado on a slice of gluten-free bread. Add a sprinkle of salt, a dash of lemon juice (or vinegar) and any extra toppings you fancy—perhaps a poached egg, a slice of tomato, or some red pepper flakes for a kick.
4. Greek Yogurt Parfait with Fresh Fruits
Greek yoghurt is not just a fantastic source of protein, but when combined with fresh fruits and a touch of honey or agave syrup, it creates a sweet and tangy parfait. Layer the yoghurt with your favourite gluten-free granola, and add nuts, fresh berries, and perhaps even a few cacao nibs for a balanced morning meal.
5. Omelette with Veggies
For a protein-packed savoury option, whip up an omelette using farm-fresh eggs and vibrant vegetables. Peppers, onions, spinach, and mushrooms cook beautifully inside eggs and provide a filling and nutritious dish. Add a side of sliced oranges or a smoothie for an extra burst of vitamin C.
6. Smoothie Bowl with Gluten-Free Granola
A thick and creamy smoothie bowl is a fantastic way to get your daily dose of fruits and veggies. Blend frozen bananas with spinach, a splash of almond milk, and your favourite protein powder for a boost. Top with gluten-free granola, shredded coconut, and a drizzle of almond butter for a texturally pleasing and satisfying breakfast.
7. Gluten-free Pancakes or Waffles
Who says you can’t indulge on a gluten-free diet? There are plenty of gluten-free pancake and waffle recipes out there that yield fluffy, tasty breakfast treats. The most successful will include eggs, but there are ways of making pancakes egg-free too.
8. Veggie Breakfast Burrito with Corn Tortillas
Stuff a corn tortilla with scrambled eggs, black beans, avocado, salsa, and a sprinkle of queso fresco for a Tex-Mex inspired breakfast that is sure to please. If you don’t eat eggs then you could use leftover cooked rice instead.
9. Breakfast Muffins
Bake a batch of muffins with gluten-free flour for a delightful grab-and-go option. Fluffy and slightly sweet, they pair well with your morning coffee or tea. For a burst of flavour, add blueberries, raspberries, or chocolate chips to the batter before baking.
10. Nut Butter and Banana Sandwich on Rice Cakes
When you’re short on time, a nut butter and banana sandwich on rice cakes is a simple and healthy gluten-free breakfast solution. Spread your favourite nut butter on a couple of rice cakes, top with sliced bananas, and sprinkle with a pinch of sea salt. It’s a crunchy, satisfying, and energy-boosting way to start your day.
The world of gluten-free breakfast options is wide and varied, promising that you never have to miss out on flavour or texture. It just takes a little more planning and a slight shift in mindset. These ten ideas are just the beginning; with a little creativity and exploration, the possibilities are endless.
Starting your day gluten-free doesn’t have to be a daunting task. It opens the door to a wide range of delicious foods that will not only satisfy your hunger but also nourish your body with wholesome ingredients.
Explore our full range of gluten-free products, or read our many articles about gluten-free food.
This article was reproduced on this site with permission from operafoods.com.au the “Gluten Free online Grocer”.
See original article:- Delicious Gluten Free Breakfast Options
Making The Most of Rice Flour in Your Gluten-Free Kitchen
Rice flour, often a staple in gluten-free pantries, can be a game-changer for those looking to whip up everything from fluffy pancakes to crispy tempura, all without a speck of gluten. So, whether you’re celiac, gluten-sensitive, or just cutting back on wheat for personal preference, let’s explore some of the ways you can make the most of rice flour in your kitchen too.
What is Rice Flour?
Rice flour is the product of finely milling rice grains to form a flour. It is made from either white or brown rice and has been used for centuries in traditional cuisines, especially in Asian cultures. It should contain nothing other than 100% rice, but it is always worth checking the label to be absolutely sure.
What’s the difference between white and brown rice flour?
The key difference between white and brown rice flour lies in the type of rice they’re milled from.
White rice flour comes from refined white rice, which has had its bran and germ removed. This process gives it a lighter texture and a milder taste, making it a fantastic thickener for sauces or a sleek base for light cake recipes. Like white rice, it has a sweet, somewhat neutral flavour.
Brown rice flour is made from the entire kernel so it has more nutrients, as well as a richer, nuttier flavour. Added to breads and baked goods, it has a heavier, more textured, wholesome feel.
Is Rice Flour Gluten Free?
Yes, made from 100% rice, both brown and rice flour are gluten-free.
Can I Use Rice Flour Instead of Gluten Free Flour?
Rice flour is made from a single grain, whilst commercial gluten-free flour is made from a blend of more than one ingredient. It is produced that way in order to create an all purpose product with a variety of uses as it is very difficult to mimic the unique properties of wheat flour. The aim is to strike the right balance of starch and protein. You can find out more about this in our article ‘an in-depth guide to using gluten free flours’.
Neither wholly starch, or particularly high in protein, the neutral, somewhat sweet, flavour of white rice flour makes it an ideal component of all-purpose gluten-free flour blends, which you can buy off the shelf, or make up yourself.
Used alone, rice flour does have its limitations and will not always be suitable for every purpose, but there are times when it is the perfect flour for the job.
What is Rice Flour Used For?
Rice flour is incredibly versatile and can be used in a number of ways. Here are just a few:
Baking
Rice flour can be an excellent option for gluten-free baking. It’s often used in cakes, cookies, and muffins to provide a delicate, fine crumb.
Thickening Agent
Its neutral flavour makes rice flour a go-to for thickening soups, sauces, and gravies without altering the taste.
Noodles
In many Asian cuisines, rice flour is the base for making tender and chewy noodles.
Deep Frying
It’s a popular choice for creating a light, crispy batter for fried foods or as a dusting for meats and veggies before sautéing.
Flatbreads
As a staple grain in many parts of the world, rice flour is used for making flatbreads, offering a wheat-free alternative with great texture.
Desserts
It’s a star in sweet dishes too, particularly in making mochi or other traditional sweets.
Advantages of rice flour
One of the standout advantages of rice flour is its relative versatility in the kitchen. Whether you’re whipping up a batch of crispy tempura, crafting delicate noodles, or baking a light and fluffy sponge cake, rice flour can rise to the occasion.
A useful store cupboard staple for those with dietary restrictions, ensuring that everyone can indulge in their favourite treats, rice flour has a light texture makes it an excellent choice for recipes that require a subtle finish without overpowering other ingredients.
Disadvantages of rice flour
To be fair, rice flour is not without its drawbacks. While it’s a fantastic gluten-free option, it can sometimes result in a crumbly or gritty texture, particularly in baked goods that crave the stretchiness of gluten. It also tends to absorb more moisture than wheat flour, which can be a bit of a balancing act when tweaking traditional recipes.
Rice flour on its own lacks some of the nutritional benefits found in its gluten-containing counterparts and doesn’t provide the same rise and elasticity that many baked recipes depend on. So while it is incredibly versatile, it may require a bit of experimentation and patience to perfect its use.
When it comes to using gluten free flour, and rice flour is no exception, it is essential to understand how your chosen ingredient behaves and to use it wisely. By all means experiment to see how far you can push the boundaries, but achieving perfect results in gluten-free cooking is always a fine balancing act.
Using Rice Flour as a Thickener
Rice flour is excellent for thickening sauces and gravies, adding more body than cornflour or other similar starches. Just go slowly though as it takes longer to thicken than starch or wheat flour so it can be easy to add too much.
Using Rice Flour in Baking
There are times in baking when the gluten in wheat flour is not really needed or can actually work against you. Think about the tender crumb of a delicate sponge cake that can so easily become tough when overmixed. Or the crisp crust of a cookie or a pastry that requires the lightest of touches lest the gluten be overstretched. A chewy gooey brownie requires very little flour to begin with, so switching to rice flour is barely even noticed. Sometimes the dreaded sandy texture of rice flour can even work in your favour. Shortbread, anyone?
How to make a basic rice flour mixture for baking
For best results when baking with gluten free flours you should consider adapting each recipe individually, switching out individual flours to achieve the best result possible. But there are times when you can use an all purpose blend that you can store in the cupboard in the same way as you would all purpose wheat flour.
Creating your own basic rice flour mixture for baking is simple. Start with 2 cups of finely ground rice flour. Then, for every cup of rice flour, add 2/3 cup of potato starch and 1/3 cup of tapioca starch to help give it the structure it might miss without gluten. A pinch of xanthan gum (about 1 teaspoon for this mix) can also help mimic gluten’s elastic qualities.
When it comes to substituting gluten-free flour for wheat flour, it’s not always a straight one-to-one swap. Gluten-free flours have different textural properties and densities, and they often require a bit of trial and error to get the proportions just right for your recipe.
Adjusting recipes to substitute wheat flour with rice flour
Let’s talk about tweaking those recipes when substituting wheat flour with our rice flour blend.
First off, you need to know that rice flour is thirsty; it soaks up moisture like a sponge. So, you might need to add a little more liquid to stop your dough from being too crumbly. And since rice flour is also lighter than wheat flour, your bakes might need a little extra help to rise, so consider increasing your leavening agents slightly. Still, there’s nothing daunting about it! Just start slow, perhaps with a 1:1 swap, and then adjust from there. Keep notes of what works (and what doesn’t) until you get results you are happy with.
How to prevent grittiness with rice flour
Fortunately grittiness is not as tricky to tackle as you might think.
- To steer clear of that sandy texture, a good rule of thumb is to use a finely ground rice flour. The finer the grind, the smoother your baked goods will feel.
- Hydrate your rice flour by letting your batter or dough rest for about 30 minutes before baking. This gives the flour time to absorb the liquids fully, resulting in a finer, tender crumb.
- Don’t skip sifting; it aerates your flour, helping to keep things light and fluffy.
Using Rice Flour for Deep Frying
Rice flour makes an ideal batter for deep frying and is the quickest route to that all important crispy crunchy crust.
The light and fine texture of rice flour helps create an irresistibly crispy coating that turns golden brown and holds up better to sauces and dips without getting soggy. And this is one time where the crunchy, gritty texture can work in your favour. Here’s a tip: mixing rice flour with a bit of cornstarch can work wonders for an even crunchier, more durable crust.
It’s a gluten-free godsend for those who still want to enjoy perfectly fried chicken, crispy onion rings, or a batch of tempura veggies without the gluten.
Recipe for crispy rice flour batter
Ingredients:
- 1 cup rice flour
- 2 tablespoons cornstarch
- 1 teaspoon baking powder
- 1/2 teaspoon salt
- 1/4 teaspoon pepper (or to taste)
- 1 cup cold sparkling water (for extra lightness!)
- Optional seasoning: pinch of paprika or garlic powder to enhance the flavour
Instructions:
- In a large bowl, whisk together the rice flour, cornstarch, baking powder, salt, and pepper.
- Slowly pour in the cold sparkling water, and stir until just combined.
- Let your batter sit for about 10 minutes. This allows any lumps to smooth out and gives the rice flour time to hydrate so it is tender.
And there you have it, it looks like rice flour could be a vital ingredient in your gluten-free kitchen.
Its light texture and neutrality mean it’s your perfect partner for a range of recipes, from thickening sauces to baking brownies and beyond. All in all we think its a great kitchen staple.
Where to buy rice flour in bulk
There are many ways to save the pennies here at Opera Foods. Take advantage of bulk buy savings on our organic white rice flour, or register for a wholesale account for even greater discounts.
This article was reproduced on this site with permission from operafoods.com.au the “Gluten Free Suppliers”.
See original article:- Making The Most of Rice Flour in Your Gluten-Free Kitchen
Vegan Granola. Why Not All Granola is Suitable for Vegans
So, vegan granola? Some might call this stating the obvious. Others might just say ‘Well, duh’. But is it really that simple? Is all granola suitable for vegans?
Traditional Granola Ingredients
Let’s examine the ingredients of traditional granola and then see what’s in there that might not be vegan.
Typically, granola is a mixture of oats, nuts, and sweeteners like honey or sugar. It often includes other grains, dried fruits, and seeds for extra crunch and flavour. Oats are the primary ingredient in granola, providing not only an excellent source of fibre and complex carbs but also the defining texture that is granola. Not much concern for your average vegan there.
Nuts, such as almonds, pecans, or walnuts, provide essential healthy fats and proteins. Again, all good on the vegan front.
Sweeteners, such as honey or brown sugar, are used to enhance both flavour and texture, alongside fats and oils that create the all-important texture that makes granola well, granola. These can both raise red flags for those on a plant-based diet, so let’s explore them in more detail.
Fats and oils in granola
The good news for vegans is that dairy or animal fats are rarely used in commercial granola, partly due to cost and partly due to shelf life. Although butter may be a key ingredient in homemade granola recipes, the granola you pick from the shelf is more likely to be made with some type of vegetable oil. Do watch out for non-sustainable palm oil. Vegan it may be, but it is not very planet-friendly.
Sugars in granola
Most manufacturers of healthy granola are trying to reduce, or even omit, refined sugars in their cereal. As replacing these with artificial sweeteners is out of the question, many are turning to natural syrups such as honey.
Generally speaking, honey is not considered vegan because it comes from bees. Bees produce honey as a way to store food for themselves, especially for the winter months when there aren’t as many flowers to gather nectar from. When humans harvest honey, they often replace the bees’ hard-earned food with a sugar solution that is significantly less nutritious.
Therefore, many vegans opt to exclude honey from their diet, respecting the labour of bees and aiming to minimize harm towards them. However, some vegans consider locally sourced, sustainable honey as an exception. As with many things in veganism, it often comes down to individual decision-making based on one’s ethical considerations.
Find out more about sugar in cereal in our article on low-sugar granola
Healthy Vegan Granola
Luckily, there are plenty of options for plant-based granola, using natural syrup alternatives to honey. The most popular, in terms of both nutritional value and flavour, is maple syrup granola.
Maple syrup as a vegan sweetener
Maple syrup is a fantastic vegan alternative to honey, offering a rich, distinctive flavour profile and a host of nutritional benefits. The sap of maple trees, this natural source of sweetness is completely plant-based, making it a perfect fit for vegan diets. Unlike refined sugars, maple syrup is rich in minerals and antioxidants. Its lower glycaemic index compared to regular sugar makes it a healthier choice for maintaining stable blood sugar levels. Remember, as with any sweetener, moderation is key to balance taste and health benefits.
Have you tried our award-winning maple nut crunch vegan granola yet?
Agave syrup natural vegan sweetener
Not everybody loves the distinct flavour of maple syrup but there is another natural syrup that is completely vegan. And that’s agave syrup.
Agave syrup, also known as agave nectar, is a natural sweetener derived from the core of the agave plant. It has a neutral taste and a smooth, velvety texture which make it a versatile ingredient in vegan recipes. Agave syrup is often used as a vegan alternative to honey in dishes that require a touch of sweetness. While it’s worth noting that, like all sweeteners, it should be consumed in moderation, agave syrup can be a great choice for vegans looking for a natural, plant-based sweetener.
You may also like our roasted almond crunch vegan granola made with agave syrup.
As we have seen, the question of vegan granola is not as clear-cut as it may seem. But if you are looking for a quality plant-based granola then check out our range.
This article was reproduced on this site with permission from operafoods.com.au the “Vegan Granola Manufacturers”.
See original article:- Vegan Granola. Why Not All Granola is Suitable for Vegans
How to Choose the Best Granola for Acai Bowl Perfection
With so many products out there, choosing the best granola for your acai bowl is not as simple as it sounds. Granola is a key ingredient, adding those all-essential contrasting textures and flavours to your favourite smoothie bowl, so you need to get it right. Right? Knowing how to navigate the world of granola will not only help you bring your acai bowl A game, but open up a whole world of endless possibilities. So, are you ready to become an acai bowl pro?
But before we go all granola, let’s recap some of the basics.
What is an Acai Bowl?
Acai bowl has become a catch-all term for the thing we also know as a smoothie bowl. Once centred around acai pulp, nowadays it does not necessarily contain acai.
Acai (pronounced ah-sigh-EE) is a type of berry that grows on acai palm trees in the rainforests of Central and South America. Small, round, and dark purple in colour, acai berries are prized for their rich nutritional content, boasting a high amount of antioxidants, fibre, and (unusually for fruit) heart-healthy fats. The unique, slightly tart flavour of acai has been described as a blend of wild berries and chocolate, making it a delicious addition to a wide variety of dishes, not least of which is the famous acai bowl.
What is an Acai Bowl Made of?
So whats in an acai bowl exactly?
An acai bowl is essentially a thick smoothie served in a bowl, with a variety of healthy and delicious toppings. While the specific ingredients can vary based on personal preference and nutritional needs, a basic acai bowl typically includes the following components.
- Acai Berry Puree: This forms the base of the bowl. The puree is often mixed with other fruits, such as bananas or berries, and a liquid like coconut water or almond milk to achieve a creamy, smoothie-like consistency.
- Toppings: Acai bowls are often topped with granola for a satisfying crunch, fresh fruit for added sweetness and nutrition, and a drizzle of honey or agave nectar for a touch of natural sweetness. Other popular toppings include nuts, seeds, coconut flakes, cacao nibs, and protein powder.
- Extras: For added nutrition, some people also choose to blend in extras like protein powder, greens, or superfood powders.
The importance of granola
Granola is a central ingredient in an acai bowl, adding not only texture and flavour but also enhancing the overall nutritional value of the bowl. The value of oats for breakfast cannot be denied, but the nuts, seeds, and dried fruits in a good granola all help to boost those nutrients.
The contrast that granola brings goes beyond just the crunch against the smoothness of the fruit. It’s all those warm, toasty flavours against a backdrop of fresh tastes and subzero temperatures.
Moreover, the hint of sweetness that most granolas bring complements the tanginess of the acai perfectly, creating a balanced flavour profile that’s hard to resist. Remember, a well-selected granola can make or break your acai bowl experience, so choose wisely!
Granola basics
When choosing granola for your acai bowl, there are several factors you need to consider.
First, look at the ingredients list – a good granola should be made primarily of whole grains like oats, and include a variety of nuts, seeds, and dried fruits for added nutrients and flavour. Avoid granolas that list sugar as one of the first ingredients, as these are likely to be high in added sugars and not as healthy.
Second, consider the texture. Do you prefer a granola with larger clusters for a big crunch or one with a finer texture?
Lastly, think about flavour. From the classic and simple to the excitingly exotic, there are countless flavour options to choose from, so pick one that compliments your acai bowl ingredients.
Understanding Different Types of Granola
There are many different types of granola available, from the traditional to the grain-free. Low-sugar, no-sugar, and keto varieties are also an increasingly popular option.
Traditional granola and its ingredients
Traditional granola primarily consists of rolled oats which are often toasted to bring out a pleasant, nutty flavor. These oats are bundled together with a mixture of honey or other natural sweeteners. To boost the nutritional value and add texture, ingredients such as nuts (like almonds, walnuts, or pecans) and seeds (such as pumpkin, sunflower, or flax seeds) are often included. Dried fruits such as raisins, cranberries, or apricots may be added.
Our most popular traditional style acai bowl granola is sold in many cafes throughout Australia.
Grain-free granola and its ingredients
Grain-free granola serves as a fantastic alternative for those seeking to limit their grain intake. Instead of the traditional oats, grain-free granola is built around a mix of nuts and seeds. These ingredients are often tossed in a sweetener like honey or maple syrup and then baked until crisp and golden. For added flavour and texture, you might also find elements like unsweetened coconut flakes, dried fruits, or even dark chocolate chunks.
This variety of granola is typically high in protein and healthy fats, making it a satisfying option that aligns with dietary approaches such as paleo, low-carb, and gluten-free.
Try this apricot nut crunch for a grain-free breakfast
Low-sugar and sugar-free granola and their ingredients
Low-sugar and sugar-free granolas are excellent choices for those mindful of their sugar intake. These granolas often contain the same base ingredients as traditional granola – oats, nuts, and seeds yet use minimal amounts of unrefined sugars such as pure maple syrup or raw honey.
Sugar-free granolas, on the other hand, skip sweeteners altogether and rely on the natural sweetness of ingredients like cinnamon, vanilla extract, or dried fruits. However, it’s important to thoroughly read ingredient labels, as some sugar-free granolas might contain artificial sweeteners.
This spelt and agave crunch is one of our many low-sugar cereals
Vegan granola
Vegan granola takes the goodness of traditional granola and ensures every ingredient aligns with a plant-based lifestyle. At its core, you’ll often find heart-healthy whole grains like oats, as well as a variety of nuts and seeds for added protein and healthy fats. Sweetness comes from natural sources such as maple syrup or agave nectar, and dried fruits add a burst of flavour and fibre. Vegan granola may also include superfood additions like chia seeds, flaxseeds, or even cacao nibs for a nutrient-rich crunch.
Our award-winning maple nut crunch is a great vegan granola
Organic and non-GMO granolas
Organic and non-GMO granolas are perfect choices for those seeking a more natural and environmentally friendly breakfast or snack option. These granolas are made from ingredients that are grown and processed without the use of synthetic fertilizers, pesticides, or genetically modified organisms (GMOs), thus adhering to rigorous standards of organic agriculture.
Organic granola often features whole grains, seeds, and nuts, with sweeteners like honey or maple syrup that are organically produced. The non-GMO label ensures that all ingredients, from the oats to the tiniest seed, are not genetically altered, maintaining the natural integrity of each ingredient. These granolas provide a wholesome and nutrient-dense food choice that aligns with sustainable agricultural practices.
This Cranberry Crunch is just one of our tasty granola range
Your perfect homemade acai bowl
When it comes to assembling the perfect acai bowl, the interplay of taste and texture is crucial. Start with a velvety base of blended acai berries, which provides a tart, berry-like flavour that serves as the canvas for your creation. You can always add other ingredients to this base, for a different play on flavours. Bananas would make it creamier, a handful of spinach and a kiwi fruit would boost your green intake, or a spoonful of cacao would raise those chocolatey notes.
The granola you choose can set the tone for the whole bowl. Do you want mild and moreish clusters of oats or an interesting mix of grains and seeds? Maybe you would like things a little chewy. If so then plenty of dried fruit is the way to go. Keeping it tangy too? Then cranberry crunch defo hits the spot. Experiment with different granola flavours and textures to find your perfect blend!
Fresh fruits can lend a variety of textures – from the softness of banana slices to the juicy burst of berries, while a sprinkle of chia or flax seeds can add a subtle crunch.
Finally, a drizzle of honey or agave nectar can introduce a mellow sweetness that ties all the components together. Remember, the best acai bowl is one that brings a harmony of flavours and textures that satisfies your palate. Today at least. Because who knows what tomorrow will bring!
We hope you enjoyed getting to know granola a bit better. Why not explore our range of healthy cereals for all the granola you will ever need, and more.
This article was reproduced on this site with permission from operafoods.com.au the “Acai Bowl Granola Suppliers”.
See original article:- How to Choose the Best Granola for Acai Bowl Perfection
Why Quinoa Flour is Your New Gluten-Free Go-To
Quinoa flour is a bit of a newcomer but is already proving to be a popular choice amongst those in the know. For those navigating the world of gluten-free cooking, getting to grips with gluten-free flour can sometimes be a daunting task. Packed with all the goodness of quinoa, this flour is a game-changer for those on a gluten-free diet. In this post, we will explore everything you need to know about this fantastic flour alternative. And, for good measure, throw in some tips about how to use it in your favourite recipes.
Introducing Quinoa Flour
Quinoa may be absolutely everywhere but it turns out that it also happens to make a surprisingly good gluten-free flour. Quinoa flour, made from quinoa grain, is rising in popularity due to its excellent nutritional profile and gluten-free credentials. Made by grinding whole quinoa grains into a fine powder, it has a subtle, nutty flavour and can be used as a direct substitute for wheat flour in many recipes. Its versatility makes it an essential ingredient in gluten-free baking, allowing for the creation of delicious, nutrient-dense food items that cater to the needs of gluten-sensitive and health-conscious individuals alike.
Organic quinoa flour
Organic quinoa flour, as the name suggests, is derived from organically grown quinoa grains. This means they are cultivated without the use of synthetic pesticides, or fertilizers, and are non-GMO, ensuring you get the purest form of this nutritious superfood. By choosing organic quinoa flour, you are not only making a healthier choice for your body but also supporting sustainable farming practices that benefit our environment.
Check out our organic quinoa flour
The Nutritional Value of Quinoa Flour
You don’t need us to tell you that quinoa is really really good for you, but just in case here’s a recap.
Rich in Protein
Quinoa flour stands out in the world of gluten-free alternatives primarily due to its high protein content. Quinoa is in fact made up of 22% protein. Unlike many other actual grains, quinoa is a complete protein, which simply means it contains all nine of the essential amino acids. Pretty exceptional for a plant-based protein! Each serving provides a substantial amount of protein, making it an excellent choice for vegetarians, vegans, or anyone looking to add more plant-based protein to their diet. Unlike traditional grain flours, this high protein content also contributes to the feeling of fullness, making meals more satisfying and aiding in weight management.
This powerful little pseudo-grain is a particularly potent source of the amino acid lysine, which aids in tissue repair.
Vitamins and Minerals
Quinoa flour is not only protein-rich but packed with a variety of essential vitamins and minerals. It contains significant amounts of B vitamins, a wide spectrum of E vitamins, plus a host of minerals including iron, magnesium, potassium, and calcium. A rich source of silica, it can help keep skin strong and elastic. It also has powerful antioxidant properties provided by the E vitamins and flavonoids that appear in high concentrations.
Omega-3 and Fatty acids
Also rich in essential fatty acids, and particularly anti-inflammatory omega-3s, quinoa flour is a rich source of oleic acid which is thought to help lower LDL cholesterol.
Fibre Content
A fantastic source of dietary fibre. Fibre not only keeps everything moving along nicely but also helps to control blood sugar levels by slowing the absorption of sugar into the bloodstream. Plus, high-fibre foods like quinoa flour can help to manage weight by promoting a feeling of fullness and reducing overall calorie intake. So, not only does it provide a gluten-free, protein-packed alternative to traditional flours, but can also contribute to digestive health, blood sugar control, and weight management with its high fibre content.
Gluten-Free
And of course, one of the best things about quinoa is that it is gluten-free.
Is Quinoa Low-Carb?
Quinoa is often thought to be a great choice for those following a low-carb diet. Yet it is important to understand that while quinoa is lower in carbs than some types of grains, it is not strictly a low-carb food. A cup of cooked quinoa contains around 40 grams of carbs, which is more than the daily intake suggested by some low-carb diets. That being said, it’s a complex carbohydrate, which means it digests slower than simple carbs and offers sustained energy without causing a rapid spike in blood sugar. Therefore, while not a low-carb food in the strictest sense, it can still be a healthier choice compared to many other grains and is enjoyed by many people following a balanced, healthy diet.
Cooking and Baking with Quinoa Flour
So, while it is good to know just how nutritional this stuff is, what we really want to know is how to cook with it. Right? We will be looking at these things in more detail over time, but here’s a quick overview to get you started.
The basics of cooking and baking with quinoa flour
In the realm of gluten-free flour, quinoa flour is high in protein and has a high absorption rate. If you remember from our in-depth guide to using gluten-free flours, these flours can be grouped into two categories. These are protein flours and starches. High protein flours often have more pronounced flavours than starches but they do lend strength and elasticity to a bake. Starches, on the other hand, contribute little in the way of flavour yet they add a fluffy light texture to the heavier protein flours.
Just as some quinoa can be slightly bitter, but not all, the same goes for its flour. Again, the flavour can range from profoundly earthy to pleasingly nutty.
As with most gluten-free flours, this flour is best used alongside other varieties to get the best balance between texture and flavour for your particular recipe needs. That said, your choice of flour will depend very much on what you are making, so there are times when you can directly substitute for all-purpose wheat flour.
Substituting quinoa flour in recipes
Getting to grips with using gluten-free flour is always a bit of a baptism by fire. Recipes and suggestions should be used as a guideline only, largely because such flours can be wholly unpredictable. There is nothing more frustrating than a tried and tested recipe that does not deliver results.
There will be some cases where it is safer to begin with a 1:1 substitution for wheat flour than others. Remember that the protein content makes it denser, and also means it will absorb more water. Gluten is required to build strength, elasticity, and structure into a bake so it is really important in bread making yet can lead to toughness in a pastry. Cakes need little in the way of gluten, yet also require a certain amount of bulk and fluffiness.
And then there is flavour. Quinoa flour has a pronounced flavour. If you find that it tends towards bitterness, then it can be toasted in a moderate oven for about 10 to 15 minutes before cooling and using. So, whilst you may not want to make a delicate Victoria sponge with quinoa flour, it could be perfect for that parmesan pastry you have in mind. Or a more robustly flavoured banana muffin.
So our advice is to begin with a 1:1 ratio in recipes where it may seem appropriate. Like a pastry or a muffin. If you find it too dry, then use a little less flour, or a touch more liquid.
Sauces and batters rely more on the liquid content of the recipe. So substitute your flour slowly, gradually adding more until you reach the desired consistency.
Tips for cooking and baking with quinoa flour
- Test small batches first: Before using quinoa flour in large quantities, consider trying it in smaller recipes. This allows you to understand its unique characteristics and adjust your main recipe accordingly.
- Blend with other flours: Quinoa flour alone may not suit all recipes. Try blending it with other gluten-free flours to create a balance of flavour and texture.
- Adjust liquid levels: Quinoa flour tends to absorb more liquid than wheat flour. Keep an eye on your batter or dough and be prepared to add extra liquid if it seems too dry.
- Store properly: Keep your quinoa flour in an airtight container in a cool, dark place. Proper storage preserves the flour’s taste and extends its shelf life.
- Cooked quinoa flour: If the flavour of quinoa flour is too strong, try toasting it in the oven for 10-15 minutes before cooling and using. This can help to reduce bitterness.
- Use in savoury recipes: Quinoa flour can be a wonderful addition to savoury recipes like flatbreads, pizza dough, or pasta, where its unique flavour can shine.
- Healthy baking: Use quinoa flour in recipes where health is a priority. It is protein-rich and offers a nutritious alternative to traditional flour.
Quinoa flour in bread-making
It’s a whole other subject, but the protein content of quinoa flour makes it an excellent contender in the gluten-free bread stakes. It will need to be used alongside other flours though so we will explore this more fully at a later date.
To sum up, it would certainly seem that even for those without gluten-related disorders, quinoa flour offers a change of pace from traditional flours, allowing for experimentation with diverse, nutrient-rich alternatives in the kitchen.
Have you seen our other gluten-free flours?
This article was reproduced on this site with permission from operafoods.com.au the “Gluten Free Flour Suppliers”.
See original article:- Why Quinoa Flour is Your New Gluten-Free Go-To
Getting the Best From Gluten-Free Pasta
Gluten free pasta can be a bit of a hit and miss affair. But with a bit of know how and a really good basic sauce you will wonder why you never made the switch sooner.
Next to bread, pasta must be the most missed menu item when going gluten-free. Possible the quickest and easiest meal to put together on the planet, as well as satisfying and cheap to make, pasta has earned its place in our recipe repertoire. But what happens when you decide to give up gluten; what on earth will fill that gaping pasta shaped hole?
What is gluten free pasta made from?
Again, it is the very qualities of wheat and its resident gluten that make pasta the success that it is. A lot of commercial gluten-free pasta is made from corn, and whilst it does hold its shape and texture well, the proliferation of corn in gluten free products is leading it into the same difficult territory as modern wheat.
But there are alternatives, and the eating quality of gluten-free pasta has come a long way. As we saw in our article on gluten free flours, quinoa and rice have significant amounts of protein that make them robust enough to make pasta, and sorghum is also ideal.
There are now completely grain free pasta options available too.
The trick with gluten free pasta is careful cooking. The timing on the manufacturer label may not be entirely accurate so you may want to be flexible with this. Nobody wants overcooked gluey pasta, but gluten free pasta is far less forgiving than the wheat variety.
Cook your gluten free pasta in a large pan with plenty of room, and lots of salt in the water. Keep it over a high heat on a rolling boil. Once the pasta begins to soften, keep checking it every few minutes. As it approaches the almost done stage, keep checking more frequently. You want to drain it before you think it is ready, when it is still a little firm. Then, drain it quickly, toss it in hot sauce, and serve immediately.
Try these organic quinoa rice pasta shells
Or this organic quinoa rice penne
This organic spaghetti is made from sorghum
Try this organic sorghum fusilli
Go grain free with this edamame and mung bean fettucine
Great pasta needs great sauce
A great sauce can change the way you look at pasta forever. Once you go down the road of gluten free, chances are that you will start scrutinising the food that you eat more and more. Food and ingredients that once were perfectly acceptable are suddenly unveiled as the chemical concoctions that they really are. The answer? Make it yourself.
The basic tomato sauce could not be simpler. Made from just a handful of ingredients, it is a prime example of letting simplicity shine. Make a big batch and freeze it in portions to use as a base for your pasta sauces, or just as a sauce in its own right. It is also an excellent starting point for maximising flavour in stews and braises, and any other tomato based dishes.
The best basic tomato sauce recipe
A good tomato sauce should be all about the tomatoes. Onions add sweetness and acidity, whilst the sundried tomatoes are there for texture. The oil makes it glossy and rich. Interestingly if your sauce is bitter at the end of cooking, as tomato sauce often is, try adding more salt not the usually suggested pinch of sugar. Add the salt a pinch at a time until you can taste the sauce has rounded out. You will end up with a far better balanced and complex savoury sauce than if you added a pinch of sugar.
1 x onion, chopped
2 x cloves garlic, whole
2 x bay leaves
1/4 cup olive oil
1 tsp flaked sea salt
2 tbsp organic tomato paste
150g organic sundried tomatoes, chopped
2 x 680g organic tomato and basil passata
- Place a large saucepan over a medium low heat and add half of the olive oil.
- Add the onions with the salt, garlic and bay leaves. Cook gently, stirring occasionally until softened yet not browned.
- Add the tomato puree and stir for a few minutes.
- Add the sundried tomatoes and the passata, along with the rest of the oil. Fill the passata bottle with water and add this too.
- Bring to a simmer and then lower the heat (probably as low as it is will go) so the sauce very gently bubbles.
- Simmer the sauce this way for at least an hour.
- When the sauce it ready, the liquid will have reduced by about a third and you can see the change in the texture. Instead of simmering, the bubbles start to form craters that pop and start making a mess of your hob.
- Batch up into portions and freeze.
Matching your pasta to your sauce
Long thin pasta types need nothing more than a slick of sauce so the above tomato sauce works great just as it. Chunky pasta types like penne work well with a chunky sauce so here you can get creative and use your basic tomato sauce as a base. Try heating it in a shallow saucepan, and adding a can of tuna, a handful of mussels and a few olives. Finish with an extra slick of oil and a handful of chopped fresh parsley. Or why not fry off some chopped peppers and mushrooms before adding a portion of your basic sauce? These are just two ways that you can build on the basic sauce, and get great pasta every time!
Want to learn more? Start with this introduction to gluten-free food.
Explore our range of gluten-free groceries, available to order online. Why not buy in bulk to take advantage of wholesale prices?
This article was reproduced on this site with permission from operafoods.com.au the “Gluten Free Grocery wholesalers”.
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How to Make Gluten-Free Brownies
One of the easiest introductions to gluten-free baking is the brownie. Why? Because your classic squidgy soft brownie contains very little flour. And what little flour is there, is to create bulk and solidity rather than harness the properties of gluten.
Gluten free baking and healthy baking are two separate issues and, although they often merge, in this article we will explore purely the gluten free aspect of making brownies and leave the rest of the ingredients as they would be in a classic brownie.
Choosing the right gluten-free flour
We talked a lot about choosing the right flour in our article on gluten free flours, so let’s recap that information to figure out what kind of flour we want for our gluten free brownie.
A brownie recipe contains anywhere between 10% to 15% flour. It is folded in very gently right at the end for two very good reasons. One, so as to keep the air that is incorporated by whisking sugar and eggs. Two, so as not to OVERWORK THE GLUTEN. That bit is important, it gives us a good clue that using gluten free flour may work in our favour.
So, the flour in our brownie is there to add solidity and stability to our mixture of whisked eggs and sugar, plus the melted chocolate and butter. It is the eggs and the sugar that give most of the structure to our brownie. The final texture is as much to do with the baking time as it is the ingredients themselves.
Because right now what we are doing is trying to replicate our classic brownie as closely as possible by simply switching out wheat for something without gluten, we can ignore all the flours that might bring in interesting flavour. Quinoa flour, or buckwheat flour, could add some interesting flavour to our flavour profile, but really what we are looking for is that same neutral base that we get with wheat flour.
Also, because we are not trying to replicate any of the properties of gluten, we don’t need to look at the higher protein flours that we would need to use in breadmaking.
All of this tells us that the best thing to use will be one of neutral tasting gluten free flour blends. Let’s use this one…
Gluten free flour blend
200g white rice flour
40g potato starch
20g tapioca flour
The thing we need to watch out for with gluten free brownies is that they remain moist. One of the pressure points of gluten free baking is that gluten free flours can absorb a lot of liquid, resulting in a dry, crumbly bake.
How to Make Brownies
Before we move on to our gluten free brownie recipe, let’s first consider some of the ins and outs of making classic brownies.
Other than a deep chocolatey taste, a brownie is all about texture. Words like fudgy, squidgy, and chewy spring to mind. The temperature of the oven and the length of the bake make a big difference here, but it is also about the ratios of ingredients.
Keep the flour content low
The first consideration is keeping that flour to an absolute minimum. Too much flour (gluten free or otherwise) is what makes a brownie cakey.
Choose the right chocolate
The chocolate that you use is important. Use the best quality chocolate that you can afford. Most people will tell you to use 70% cocoa content chocolate. Yet you need to bear in mind that chocolate also contains sugar. Using a dark dark chocolate may require more sugar in the recipe. If you alter the cocoa content of the chocolate that you use then this will impact the amount of sugar that you need. So it is a play off between chocolate intensity and sugar. The amount of chocolate will also affect the solidity of the final bake.
Sugar in a brownie is important. Obviously you do not want it to be too sweet. You do however want that classic brownie cracked top and a structure that will hold up with the minimum amount of flour.
Use unsalted good quality butter
The amount of butter that goes into your brownie is also important. If you think about butter being solid at room temperature, and also think about the solid slow melting texture of a chocolate ganache (which is made from chocolate and butter) then you see how butter contributes to that final fudgy texture. Use unsalted, good quality butter.
So the perfect brownie is all about getting the ideal ratios of just four ingredients; chocolate, butter (wet ingredients) flour and sugar (dry ingredients).
It is also about finding a happy medium of temperature. Baking at a lower temperature of 160C allows the inside to set and become fudgy without drying out the outside. On the other hand, baking at a higher temperature creates that all important crackly crust. The issue with drying on the outside is that it starts to enter cakey territory at the edges. We aim to hit the sweet spot of both these scenarios, beginning at a lower temperature for most of the bake, with a boost nearer the end to create the crust.
Recipe for gluten free brownie
The recipe we have come up with for our gluten free brownie aims to be solid, yet not cakey, and fudgy rather than squidgy.
150g 50% chocolate
75g 70% chocolate
150g unsalted butter
3 large eggs
225g caster sugar
90g gluten free flour blend (see above)
20g cocoa powder
- Grease and line a 20cm square baking pan.
- Pre heat the oven to 160C.
- Place the butter in a heatproof bowl over a saucepan of simmering water and melt.
- Turn off the heat, remove the bowl, and stir in the chocolate until it melts. It should melt in the heat of the butter, but if not just put the bowl back over the hot water.
- Leave aside to cool.
- Using an electric beater at high speed (free standing or handheld) whisk the eggs and sugar together for about 7 minutes or until they triple in volume and become pale and fluffy. Whisk in the chocolate mixture at a slower speed until combined.
- Very gently, fold in the flour, salt, and cocoa powder until just combined.
- Pour the batter into your prepared tin and bake on the centre shelf for 15 minutes at 160C, then turn up the heat to 180C and bake for a further 8 minutes. When you insert a skewer, it should come out with just a little of the mixture sticking to it.
- Leave to cool completely in the tin, before turning out and slicing. It is best left overnight in the fridge before eating, in order to let the slightly sandy texture of the rice flour settle down.
- The brownie will keep in an airtight container for up to a week, in or out of the fridge. It is particularly good eaten straight from the fridge, and the texture improves with age.
Explore our range of gluten free flours, and other healthy baking ingredients.
This article was reproduced on this site with permission from operafoods.com.au the “Gluten Free ingredients Suppliers”.
See original article:- How to Make Gluten-Free Brownies
Gluten in Grains. Could Grain-Free be the Answer for Many?
Gluten in grains. It is fairly straightforward right? By now we understand which grains contain gluten, which are gluten-free, and which are not even grains at all. Yet it turns out that it is not that simple, and that things are never quite what they seem.
In this article we delve deeper into the subject of gluten in grains and consider why, for many, going completely grain-free may be the answer.
The gluten-free gold standard
Once was a time when gluten-free wasn’t actually a thing for most of us. Unless blighted by coeliac disease or a severe allergy to wheat, we could quite happily have our cake and eat it.
For those who suffered from the consequences of eating wheat and associated glutens, it was necessary to follow a gluten-free diet. Which back in the day was a lot less complicated. Gluten-free alternatives were available, yet nowhere near as widespread as they are today.
The market for gluten-free foods (as oppose to naturally gluten-free produce) came about in response to greater demand from the coeliac community. The entire body of gluten-free literature and law was defined by the specifics of coeliac disease. Which is great. When it comes to the question of allergens, people need to understand the severity of such a disease.
What triggers coeliac disease?
It is widely accepted that a coeliac reaction is triggered by the gluten proteins in the Triticeae family of grains; wheat, barley and rye. Specifically, the storage proteins known as prolamines, and glutelins. The chemistry is complex, as chemistry tends to be, but it also involves levels of particular amino acids, including glutamine and proline.
The point here is that in many (most) countries the measurements that allow foods to be labelled as gluten-free are based upon these specific proteins, in accordance with the lowest levels that may trigger a coeliac response. So far, so good.
Gluten in grains
But here’s the thing. There is gluten in ALL grains. Part of the unique genetic make-up that defines a true cereal grain is the presence of prolamines. Those gluten storage proteins which help the seed to sprout.
In wheat, it is gliadin. In barley, it is hordein. In rye, it is secalin. In oats, it is avenin. In rice, it is orzenin. In maize, it is zein. And in sorghum, it is kaferin.
In theory, although the jury is still out on oats, other than the proteins in wheat, barley, and rye, none of these trigger a reaction in those with coeliac disease. Which is why rice, oats, maize, and sorghum, are all designated gluten-free. EVEN THOUGH they do actually all contain gluten proteins.
Can the gluten in all grains cause a reaction?
It must first be said that there are many good things about grains. We have no intention of vilifying any food and if you are considering eliminating any foods from your diet then it should be with good reason. Nutrition is rarely straightforward and there are times when the benefits can outweigh the risks. Careful consideration is key.
But yes, the gluten in all grains has the potential to cause a reaction. Each type is different, just as we are all different. Rice, for instance is considered to be the most benign grain of all. Yet some people do have an inflammatory reaction. Corn, alongside rice, finds its way into most gluten-free alternative foods such as pasta or bread, yet has a high protein content that has been shown to trigger sensitivities in a huge number of people.
It is now understood that what may be safe for many coeliacs, can indeed trigger a response in those with a gluten allergy, or sensitivity. And that the reasons that people seek out information, or gluten-free products, may not necessarily be confined to our current definitions and understanding.
Take a look at our introduction to gluten free food. Or explore our range of gluten-free groceries.
This article was reproduced on this site with permission from operafoods.com.au the “Gluten Free Cereals Manufacturer”.
See original article:- Gluten in Grains. Could Grain-Free be the Answer for Many?
Is Rice Gluten Free?
Is rice gluten free? The quick answer to that is yes it is!
Rice as a gluten free ingredient
Following a gluten free diet made up of nothing but fresh natural ingredients is pretty straightforward. Most problems arise when you stray beyond this into the realm of packaged and processed foods. Seemingly simple items may turn out to contain wheat in the ingredients, or at the very least come with the possibility of cross contamination. It has, for instance, become almost impossible to buy frozen chips without gluten as they are now invariably coated in some form of wheat.
Thankfully, many companies are now becoming more savvy about this and are using rice flour in their products instead of wheat.
Then there is cooking. Making a meal from scratch with a limited array of ingredients is not always easy. Suddenly, the simplest of things are off the menu and you need to rethink your entire recipe. Many of the sauces and condiments that we use to add flavour actually involve wheat somewhere in their processing.
Did it occur to you, for instance, that not all vinegar is safe for a gluten free diet? Luckily, rice vinegar is gluten free, and is far sweeter and less acrid than other types.
Gluten free pasta is much more palatable than it once was. Also made from rice, along with corn, some brands are almost indistinguishable from its wheat based cousins.
Rice noodles are the base of many authentic Asian dishes in their own right, but they also make a great gluten free alternative to wheat based carbs.
Gluten proteins in rice
Although rice is officially considered gluten free it does contain certain proteins that may trigger sensitivities in a small percentage of individuals. Rice passes the gluten threshold that is considered safe for coeliacs yet, as we discovered with oats, it does contain something known as prolamines. These proteins are are one of the types found in gluten and are known to cause sensitivity in some people.
This does bring into question the current definition of gluten free, and we may find that to be completely gluten free involves eliminating grains altogether.
But for most of us, rice is the ideal gluten free option. It can be used as a wheat substitute in a number of ways, making a gluten free diet more accessible to all.
Have you explored our range of gluten free groceries yet? You can also learn more with our introduction to gluten free food.
This article was reproduced on this site with permission from operafoods.com.au the “Gluten Free Cereal manufacturers and distributors”.
See original article:- Is Rice Gluten Free?