Monday, May 09, 2016

Banana Bread- Gluten-Free, Dairy-Free

When you have those lonely brown spotted Appaloosa bananas on the counter, do you feel a pang?

My frugal soul cringes just a bit when I have a few bananas that look like these.
Appaloosa Bananas
I know I could mix up a batch of pancakes, or muffins.
But my long time goal has been a crisp crusted, tender hearted bread that could stand up to a smear of peanut butter.
And I have had failures. Lots of tender crusted and soft center breads.
Maybe part of the problem has been my desire to avoid xanthan and guar gums.
When your husband reacts to both with a response identical to the one he gets when he gets glutened, it’s important.

Gluten free Banana walnut bread with buckwheat flour
Doubly so when you realize that there is NO organic xanthan gum and that most is grown on GMO corn.
Perhaps part has been my desire to eliminate the sour cream so prevalent in other inspiration recipes since I’m discovering that dairy is not my friend.
It got so bad that my daughters would plead for muffins instead of another attempt. They would hid the darkening bananas from sight, till I would find them limp and oozing in the bottom of the fruit bowl.
They are hoping for lots more speckled bananas now.
They’ve even learned where Fred Meyer’s puts the marked down ones hoping I have to mix up another loaf of this bread.
Got to love working through a problem recipe.
Crunchy crusted and tender hearted, this is the Banana bread I've be striving to make for years. Not damp in the center. A lovely crown atop the brown sugar sweetened center scattered with toasted walnuts. This is the banana bread of my dreams. Even the girls adore it, but they would add some chocolate chips to it. :)
  • 50 grams (⅓ cup + 1 tablespoon) walnuts
  • 3 eggs
  • 3 bananas- very ripe and speckled with dark spots are the best.
  • 70 grams (⅓ cup)olive oil
  • 80 grams (½ cup) organic brown sugar
  • 115 grams (¾ cup + 1 tablespoon) white flour mix
  • 115 grams (¾ cup - 1 tablespoon) ]whole grain flour mix[
  • 15 grams (1 tablespoon) baking powder
  • 3 grams (½ teaspoon) salt
  • 1 grams (½ teaspoon) cinnamon
  • 10 grams golden flax seeds -ground to a fine powder
  • 5 grams chia seeds- ground to a fine powder
  • 2 grams psyllium powder
  • 20 grams (2 teaspoons) raw buckwheat flour- ground to a fine powder
  1. preheat oven to 350 degrees(180 C or gas mark 4)
  2. Grease a standard bread pan 8x4x4.
  3. Place walnuts onto a cookie sheet in a single layer.
  4. Bake for 5-8 minutes or till lightly browned
  5. Remove from the pan into a terry cloth towel.
  6. Rub the nuts briskly to remove some of the skins on the nuts.
  7. Allow to cool.
  8. Combine the eggs, bananas and olive oil in a bowl.
  9. Beat till the bananas are almost smooth.
  10. Add the remaining ingredients except walnuts
  11. Beat well to combine
  12. Stir in walnuts
  13. Pour into prepared pan
  14. Bake for 60-70 minutes or till an instant read thermometer inserted into the center of the loaf reads 190 or higher.
  15. Check the loaf after 40 minutes to see if it is browning too fast
  16. If it is, cover loosely with foil.

Technical details for those of you wondering why in the world I’m using so many different seeds, and flours to create the structure.
I’ve discovered that flax seeds, chia seeds, psyllium powder and raw buckwheat flour all have different binding qualities.
Banana Bread without Buckwheat Flour

It makes sense, they are all different seeds. Each one has a different fat profile, different fiber content.
When used in different proportions, I can manipulate the result.
Ok, so I’m a geek this way.
Just have a great time baking again without the nasty gummy residues.
Enjoy cooking with real food.

And realize you are eliminating one more source of Genetically Modified Organisims.
There is NO organic xanthan gum. It is primarily grown on GMO corn.
The second set of pictures here on the right shows the recipe above without the 20 grams(2 teaspoons) of RAW buckwheat flour.

Gluten-Free Banana Bread
without Buckwheat

Sorry to shout there, but I got some feedback from one of my other recipes. You have to use the raw green groats not a pre-ground toasted buckwheat flour.
The Raw flour has a wonderful binding quality that is just not there with the pre-ground roasted version.
So go ahead and grab that coffee grinder to make your own, it is a soft grass seed after all.
If you can’t find it realize that this will come out a bit flatter, and it will be just as tasty.

Monday, February 01, 2016

Top 10 Inadvertent Gluten Exposures

 Top 10 Inadvertent Gluten Exposures

This list is of foods that newly diagnosed gluten-free folks typically forget have gluten, creating an exposure and reaction.

1. Soy Sauce – Most soy sauce contains wheat, which means any food made with soy sauce is gluten-full, including things like Barbecue and Teriyaki sauce. This is the reason that I don't encourage patients to eat at Chinese restaurants early on while gluten free. Almost all those sauces contain wheat.

2. Soups, Sauces, and Gravy – Most creamy gravies, soups, and sauces have wheat flour as a thickener. Any food made with a prepared soup as an ingredient is likely gluten-full.

3. Oatmeal – Naturally, oatmeal does not contain gluten. The growth rotation of farmers sometimes has oats following wheat in the fields and unless precautions are made, the oats travel in trucks that carry wheat, are processed in mills that also handle wheat, and get contaminated with gluten along the way. Look for certified gluten-free oats.
Newer exposures include the mechanically separated oats included in Cheerios, and other cereal products.

4. Beer – Barley is the reason beer is gluten-full. Some beers also contain wheat.

5. Vegan Meat Replacements are typically made with wheat gluten. Choosing a Vegan gluten-free lifestyle means being very careful of your product choices.

6. Sushi Soy sauce in the dipping sauce is obvious, but much sushi uses some soy sauce in the seasoning of the individual pieces of filling as the rolls are being made. If inexpensive sushi is made from faux crab or fish, that is also gluten-rich.

7. Rice Crispies – Yes there are gluten-free rice crispies, but the ones used to make the pre-made treats or used in bakeries to give a bit of a crunch to cookies or pastry are not that kind of rice crispies.

8. Tortillas – Corn tortillas are naturally gluten-free, but many restaurants use the newer wheat and corn blends or fry their chips in a fryer that is also used for battered items, contaminating the chips with gluten.

9. Chocolates and Candies – Flavorings, rice crispies (puffed rice), and sweeteners can all contain gluten. Also, watch for malt powders.

10. French Fries – Although you would expect French fries to be just potatoes and oil, many have a flour coating to make them crisper or to allow spices to stick. The other concern is the dreaded cross-contaminated fryer, used to fry battered foods as well, leaving tiny bits of wheat dough all over your fries. Make them yourself at home.

Monday, January 25, 2016

Top 10 Gluten-Free Misconceptions in the USA

Gluten-Free living is incredibly complicated, especially when you are listening to outdated, incorrect information about what is safe to eat or not eat.

Over the eight years I’ve been writing about thriving gluten-free, I’ve found some pieces of celiac lore that just won’t die, even once completely disproven.

The reason so many of these urban legends continue to have life is because folks are searching for answers. They understand that they have to avoid wheat, rye, and barley but don’t know the other names that can be on the label instead.

Dr. Google is a lousy diagnostician and historian. Everything on the web lives forever, so if you choose just the right search terms, you will pull information from long before the research was updated.

Now that many people go to communities and groups in social media, the spread of inaccuracies happens in real time as people share what they have heard "somewhere" once again.
Some of the groups have fabulous administrators who vigilantly ferret out those inaccuracies and correct them.  Others don't, and occasionally some will assist in the spread of them.
Be really careful about who's information you are following.

I’ve gathered my list of proven, accurate sources for celiac and gluten-free living to share with you.
When you have a question about an ingredient, search these sites first, then ASK these sites your question if you can’t find the answers. The folks who write these sites go back to the medical literature to find your answer, they don’t have financial ties to labs or drugs, they just want to help.

Monday, January 18, 2016

Early Antibiotic Use Increases Celiac Risk

From the archive files: Research from American Journal of Epidemiology. Jul2014, Vol. 180 Issue 1, p76-85.
Document Type:

July 2014

Association of Maternal Education, Early Infections, and Antibiotic Use With Celiac Disease: A Population-Based Birth Cohort Study in Northeastern Italy.

suggests that having repeated infectious episodes treated with antibiotics under twelve months old provide increased risk for celiac disease.
Having three or more parental-reported infectious episodes, regardless of type of infection, during the first six months of life was associated with a significantly increased risk for later celiac disease, and this remained after adjusting for infant feeding and socioeconomic status (odds ratio [OR] 1.5; 95% confidence interval [CI], 1.1-2.0; P=0.014). The celiac disease risk increased synergistically if, in addition to having several infectious episodes, infants were introduced to dietary gluten in large amounts, compared to small or medium amounts, after breastfeeding was discontinued (OR 5.6; 95% CI, 3.1-10; P<0.001).

Take Home Message:

Prevent infections in newborns
Hesitate to use antibiotics
Introduce gluten in small amounts, preferably while breastfeeding.

Friday, January 15, 2016

Oven Broiled Salmon with Quick Lemon Soy Glaze

Getting dinner on the table some days seems like the most difficult task in the world.
Especially if you work late or have children waiting for your second job of cook to be finished.

I'm so fortunate to live in an area where fabulous wild fish is the norm and not the exception.
One of my patients is a reefnet fisherman and happily lets me know when I can purchase some incredibly fresh salmon.

Lemon Marmalade with Soy Sauce glazed salmon