Thursday, April 5, 2012

Easy Equivalents for Dairy, Sugar and Gluten-Free Cooking: A to Z Blogging Challenge



Today I thought I would address a growing concern in our population: "What can I substitute for the foods I am allergic to in a recipe?"






My daughter and I have issues with the above foods, so we have searched for acceptable substitutions.  Here are a few of our favorites:

for Sugar:

Agave syrup, brown rice syrup, honey, stevia powder, 100% pure maple syrup, date sugar, and xylitol.

Hint: If you substitute a syrup for sugar, cut the other liquids in the recipe by about 25%

For Gluten:

Flours such as soy, brown rice, quinoa, buckwheat, millet, almond, garbanzo, tapioca and potato starch can be used in place of wheat.  Cornstarch, agar agar, xanthan gum and guar gum can be used to thicken gravy, as well as the flours mentioned.

Hint: For baking, a combinations of flours are suggested.  Some flours contribute to the lightness, others help the ingredients to stick together.  The two cookbooks below can suggest combinations.  One exception is the use of almond flour...it can stand alone in a recipe.  



Leaveners:  Besides eggs, baking powder and yeast; baking soda and vinegar/lemon juice used together will act as a leavener, as will adding carbonated water for a liquid.



For Dairy:

We love to cook with extra virgin organic coconut oil (Nutiva), instead of butter, which can be melted when oil is required in a recipe, or use in a solid form in place of lard or Crisco.  Extra virgin organic olive oil is our second favorite, especially for sautéing.

In place of cow's milk, we make our own almond milk, which is very simple and yummy.  Soak 2 cups of raw almonds in purified water overnight.  In the morning, rinse the nuts, and add them to a blender with 4 cups of pure cold water/ice, a half teaspoon of salt, a teaspoon of vanilla extract, and honey, agave, or maple syrup for sweeter if desired.  Blend for at least one minute on high, until almonds are ground well, pour into sieve or milk bag, and squeeze milk from solids.  Store in glass bottle for up to 3 days.  Enjoy!


Here is a Helpful Substitution Chart





Some caffeine-free substitutions:

Carob powder for cocoa powder
Pero (grain beverage) for coffee

Some helpful websites for those with allergies and intolerances:

http://Www.glutenfreerestaurants.org/
http://Bestglutenfreerecipes.com/
http://www.livingwithout.com/
http://www.bobsredmill.com/
http://glutenfreegoddess.blogspot.com/



Two books on the topic:
Gluten-Free Baking Classics
Gluten-Free Quick & Easy

What substitutions or resources have you found helpful for those with special dietary needs?

14 comments:

  1. Thanks for this post, Vicki! I'd like to add another to your list of egg-free leaveners - chia seeds! Check out this link: http://www.circadianwellness.com/how-to-use-chia-seed-as-an-egg-replacement/ for the details on how to use it. I know Kelly has tried it and found it to be successful.

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    1. What a great idea, Daisy...I'll look into it! I had no idea that chia seeds could be used for this purpose. Thanks for the tip!

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  2. Very handy. I never knew that carbonated beverages would act as a leavener.

    Stopping by from the A-Z Challenge, blogging at Ross County Roundup and Write, Wrong or Indifferent.

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    1. Yes, I was amazed too, when I read it...there are many alternatives for leaveners. Even chia seeds, of all things!

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  3. Hello, Fellow Challenger. I'm #424 from Rockin' Chair Reflections. Come visit when you can. And we thought that Chia was just for animal-shaped planters! Great idea. Roasted dandelion roots are almost impossible to tell from real coffee and it clears your lawn, too! You'll start offering to pull your neighbor's! Great almond milk recipe.

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    1. Yes, Sharlene...I've heard about dandelion leaves, and have tasted them. They are amazingly like coffee! I'll try to stop by soon...

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  4. Wow I never realized there are so many options.

    The only one I ever really worry about a little is sugar once I go on a diet. :-)

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    1. Glad I opened your eyes to some alternatives, Misha...enjoy the challenge!

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  5. Jarm,
    This is a wonderful post! I especially like the gluten section. We may need to go gluten free for our daughter. It's nice to know there are some options out there.

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    1. I'm so glad the post was helpful, Dawn! Yes, it is a challenge, but there are lots of folks in our shoes, and many good resources out there. Thanks for stopping by my blog today!

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  6. Just another A to Z Challenger here...

    Wow. Your post helps me appreciate that I have no allergies to these items, as substitution seems like an awful lot of work! But it's a great post - I'm sure everyone who does need substitutes has found this a great resource!

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    1. Thanks so much, Nicki...I hope all of my posts are helpful in some way. Thanks for stopping by!

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  7. This is a great post! (and a great blog!)
    Sugars- I use honey or agave(the raw since it's a little less processed than the other agave)...I just use half the amount the recipe calls for...i.e. 1 cup of sugar means I use 1/2 cup honey.
    I've used coconut oil on toast instead of butter before too. It sounded gross to me at first, but once tried I really liked it.
    You can use pumpkin, applesauce or banana as egg replacements as well and flax seeds.

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    1. Thanks for the suggestions...I love coconut oil as well, and cook with it constantly. I know it is extremely nutritious. Welcome aboard, and, enjoy the challenge...so glad you like my blog!

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I would love to have you comment...thanks!

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Journey into the Promised Land
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