Gluten Free » Mixed Bites

Resistant Starch

May 092014

I’ve been reading about the benefits of resistant starch from several sources, here, here, and here. It’s been credited with helping improve gut flora, improving insulin sensitivity, reducing triglycerides, and reducing the risk of colon cancer. Increased butyrate production is the scientific explanation (description here, for those interested in knowing the “why”)> These are good things.

But.

Resistant starch is found primarily in green bananas, beans, raw oats, and potatoes/pasta that has been cooked and cooled. None of these are things that I currently incorporate in my diet with any regularity.

Then I read about potato starch and tapioca starch, which are good sources of resistant starch that can be mixed into my morning smoothie (or any cold drink). A perfect solution for me, since my morning shake is already a bit of a kitchen sink of vitamins and supplements. Potato starch contains about 8 grams of resistant starch per tablespoon. And it doesn’t contain any carbs, since it isn’t digested in the stomach but passes straight through to the gut. So I bought some Bob’s Red Mill Potato Starch and some Bob’s Red Mill Tapioca Flour (in this case, flour=starch), and I plan to try them in my morning shake. A little at a time. Apparently, gut discomfort (think bloating and gas) can result from too much, too soon. So a tablespoons a day too start and then I’ll take it from there.

How about you? Have you tried incorporating resistant starch into your diet? What were your results?

Greek Yogurt + Stevia = Many Options

Food, Gluten Free

Apr 242014

I love Greek yogurt. High in protein, low in fat, and so creamy you feel like you’re eating something you shouldn’t be. What’s not to like?

If you haven’t tried it, I encourage you to do so. In addition to being able to make some delicious desserts, you can also use Greek yogurt to substitute for some less-healthy options like mayonnaise and sour cream. Buy the plain variety. Not only will you avoid all the sugar that’s loaded into the flavored varieties, but it’s far more versatile.

There are several sweeteners you can use. Some people like agave and others prefer honey. Both of these are okay. But my absolute favorite is stevia. The brand I use is Kal. I like Kal Stevia Extract Powder because it is nothing but plain stevia, in powder form. Some brands add fiber and other fillers so you can measure the stevia as you would sugar. The reality is that stevia is far stronger than sugar so only a tiny bit is needed. Kal conveniently packs a tiny scoop in the bottle. This scoop seems to be just right for sweetening a 6-ounce container of yogurt.

My favorite brands of Greek yogurst are Fage (I get the 2%) and Oikos (preferably organic). Both these brands have a nice, neutral taste and creamy texture (the Fage is especially creamy). And both are available in most supermarkets.

So, what can you do with Greek yogurt? Here are some ideas to get you started:

Swap half the mayonnaise in a recipe
Swap half the sour cream in a recipe
Add some to your morning smoothie
Add sliced strawberries and stevia for a healthy but rich-tasting dessert
Add chopped walnuts, sliced almonds, pumpkin seed, and toasted oats for a high-protein alternative to cereal
Add to your scrambled eggs or omelet

You’re limited only by your imagination. If you get stuck, check out the recipes section of the Fage site.

Bon Appetit!

Gluten-Free Chocolate Chip Cookies #2

Food, Gluten Free

Mar 292014

There’s something wonderful about a chocolate chip cookie. All that ooey-gooey chocolate. Yum. Although the original Tollhouse recipe can’t be beat for taste, for those of concerned with wanting a minimally processed, low-sugar diet, there are better alternatives. My original Gluten-Free Chocolate Chip Cookies were made entirely from almond flour. This new batch is made from a mix of oats and almond flour, for a lower-fat profile. Note that if you are truly gluten-intolerant, as opposed to simply wishing to avoid gluten, you will want to be sure you are purchasing oats that have been made in a facility that does not process other grains. There is a chance of gluten transfer when the same manufacturing facility is used.

Ingredients

1/2 cup grapeseed oil
1/4 cup white sugar (I used organic, raw sugar)
1/4 cup brown sugar
1 large egg
2 tsp vanilla extract
3/4 cups old-fashioned oats, toasted (optional) and ground
1 cup almond flour (I use Honeyville Almond Flour)
1/2 tsp salt
1/2 tsp baking soda
3/4 cup chocolate chips

Directions
Preheat oven to 350 degrees.

Mix first five ingredients (through vanilla extract) in a large bowl. Combine all the remaining ingredients except the chocolate chips in a medium bowl. Add the flour mixture to the wet ingredients and mix. Stir in chocolate chips.

Place rounded teaspoons of batter on baking sheet lined with parchment paper or Silpat. Bake for 13 minutes or until browned.

Makes 25 cookies. Per cookie:
Calories: 109
Protein: 2g
Fat: 8g
Carbs: 9g (6 sugars)

Low-Carb, Gluten-Free Banana Bread

Food, Gluten Free

Mar 272014

I’m always on the lookout for recipes that are low on the Glycemic Index and high in nutrients. Oh… and they have to taste good, too. Here’s one that fits the bill on all counts. It’s made with almond flour rather than a grain flour. This reduces the carbs and makes it gluten-free, while adding protein. It’s also fairly high in fat, but it’s the mono-unsaturated kind (found in almonds and other nuts), so it’s not one you have to avoid. In addition, almonds are a powerhouse source for manganese, magnesium, vitamin E and more. More information about the many health benefits of almonds are found on the World’s Healthiest Foods site.

This bread came out moist and tasty. My kids gobbled it up. Miraculously, some is still left today, two days after baking it (probably because my son eschews anything with nuts in it). It is still moist.

Ingredients
3 cups almond flour (I use blanched almond flour from Honeyville
1 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon kosher or sea salt
3 large eggs
2 large very ripe bananas
1/2 cup sweetener (I used brown rice syrup from Lundberg)
4 tablespoons grapeseed oil (ok to substitute canola oil)
1 tablespoon vanilla extract
1/4 tsp. cinnamon
1/2 cup chopped walnuts

Pre-heat oven to 350 F; grease a medium loaf pan.

Combine the almond flour, baking soda, baking powder, cinnamon, and salt in a large bowl; set aside. Beat the eggs, bananas, sweetener, oil, and vanilla on medium speed until well blended. Mix in the dry mixture in three additions on low speed. Scrape down sides of bowl as needed and ensure all ingredients are mixed. Stir in the walnuts.

Pour the batter in the prepared loaf pan and bake for 45 to 50 minutes, or until a toothpick inserted in the center comes out clean.

Place on a wire rack and allow to cool for 10 minutes before turning out the loaf. Let cool completely before slicing and serving.

Per slice (assumes 14 slices):

265 calories
20g total fat
14.7g carbohydrate
2g fiber
4g sugar
7g protein

Gluten Free Chocolate Chip Cookies

Food, Gluten Free

Mar 262014

I made these chocolate chip cookies a couple of weeks ago. They were good, but they became a little dried out by the second day. So I tweaked the recipe a bit. This version is gluten-free, delicious, and able to make it to a second day. I have no idea how they’d taste on day 3, since it’s impossible for cookies to last that long at my house! This is partly because my 13-year-old daughter declares these cookies even better than the Toll House variety she grew up eating.

Ingredients

2 ½ cups blanched almond flour (I use Honeyville Almond Flour)
½ teaspoon salt
½ teaspoon baking soda
½ cup grapeseed oil (canola oil or butter are also ok)
1 tablespoon vanilla extract
½ cup sweetener (I used brown sugar because I like the flavor it imparts, but brown rice syrup or agave would also be ok)
1 large egg
1 cup chocolate chips

Directions

1. Preheat oven to 350.
2. Combine dry ingredients in a large bowl.
3. Mix wet ingredients in a separate bowl.
4. Pour wet ingredients into dry and mix.
5. Add chocolate chips and blend.
6. For dough into 1″ balls and arrange on cookie sheet lined with parchment paper or silpat. Flatten each ball into a thick disk.
7. Bake at 350 for 7-10 minutes, or until cookies are lightly browned.
8. Cool briefly in pan, then transfer to cooling rack.

Nutrition (per cookie)

Calories: 129
Protein: 2.5g
Fat: 10.5g
Carbohydrates: 8.5g (6g sugar)

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