Cooking Free

Arrowroot: White powder made from a West Indies root. It is an excellent thickener for fruit sauces or other sauces that do not require high heat. It can also be used as a flour in baking. Binds baked goods. Found in health food stores. See Baking Without Conventional Ingredients in Appendix A for guidelines on using it.

Ascorbic Acid: Also called Vitamin C crystals or powder. Choose unbuffered version for maximum leavening boost in baked goods. Found in supplements at health food stores. (See Vitamin C Crystals or Powder.)

Baking Powder: Ener-G and Featherweight brands make grain-free versions. Despite concerns over baking powder, I have yet to find a brand that contains wheat.

Birch Sugar: Also known as xylitol, this white sugar comes from the birch tree and measures just like white sugar. Found in the health food store, although it is costly and somewhat hard to find.

Brown Rice Syrup: Made from brown rice. Lundberg’s brand is gluten-free. Found in health food stores.

Brown Sugar: Generally made from cane sugar, this is white refined sugar to which a little molasses has been added. It comes in light and dark versions, although most recipes in this book use the light version.

Butter: If cow’s-milk butter is unsuitable, use margarine or use canola oil spread (Spectrum or Earth Balance or Soy Garden), vegetable shortening, or the same amount of your favorite cooking oil (may need to reduce the amount of oil). (See also Buttery Spread and Oil below.)

Butter-Flavored Salt or Sprinkles: Durkee makes a gluten-free version and Butter Buds are gluten-free, but both may be derived from dairy. Instead, use the same amount of butter-flavored extract.

Buttery Spread: This is the term applied to nondairy, nonhydrogenated spreads that look and taste like butter. It is made from different blends of oils including canola, palm, and soy, by brands such as Earth Balance, Soy Garden, and Spectrum. They bake quite well, but some versions (e.g., canola oil spread by Spectrum) do not melt or blend into sauces cooked on the stove. The fat is mostly monounsaturated, so they are a healthy substitute for vegetable shortening, margarine, or butter—which you may use instead. Found in refrigerated section near the butter in health food stores and some supermarkets.

Canola Oil: One of the most heart-healthy oils, it has a very low smoking point, so it won’t cause baked goods to brown too quickly. You may substitute other oils, such as safflower, corn, or vegetable.

Cheese: See Parmesan Cheese below and also see Baking Without Conventional Ingredients in Appendix A for more information on related dairy products.

Chipotle Chiles: Dried jalapeño peppers. Found in Mexican section in supermarket or health food store. Chipotles in adobo sauce may contain wheat flour as a thickener.

Chocolate and Chocolate Chips: Gluten-free, dairy-free chocolates are made by Tropical Source and usually found in health food stores. Chocolate that is free of gluten and dairy is also available at www.enjoylifefoods.com, www.ener-g.com, www.kirkmanlabs.com, www.allergygrocer.com, www.soyfreechocolateco.com, and www.choclat.com. Some brands of dairy-free chocolate chips and bars are available in health food stores, but may actually be processed on dairy equipment. Carob chips may be used instead of chocolate chips, but they may have been sweetened with barley malt, which contains gluten. Read the labels carefully on all chocolates, especially those that are flavored, to make sure their ingredients are safe for you.

Cocoa Powder: Use unsweetened cocoa powder, unless the recipe says otherwise. Carob powder may be used, but with a significant loss of flavor and color.

Coffee Powder: Sanka and Maxim make gluten-free instant coffee powder. Espresso powder (Medaglia D’Oro) may be used instead.

Cooking Spray: Put your favorite oil in a nonaerosol pump-spray bottle, available at kitchen stores. I prefer to use vegetable shortening to grease baking pans instead of cooking spray.

Corn Flour: Made from the whole corn kernel and used in baking or breading mixes. Grind your own from gluten-free cornmeal, or buy in the health food store. Shiloh Farms (see Resources) offers a gluten-free version. See Baking Without Conventional Ingredients in Appendix A for guidelines on using it.

Cornstarch: Made from corn, this white powder is the same ingredient used to thicken sauces and puddings. Can be used as a flour in wheat-free cooking, but it is not the same as corn flour (which is ground from the whole corn kernel, is yellow, and has a heavier texture). See Baking Without Conventional Ingredients in Appendix A for guidelines on using it.

Dry Milk Powder: This fine, white milk powder adds sugar and protein to baked goods. Better Than Milk, Solait, English Bay Dairy-Free, and Vance’s DariFree are nondairy substitutes. Found in health food stores. Carnation instant milk doesn’t measure the same as dry milk powder, so use twice as much.

Egg Replacer Powder: White powder made of various starches and leavening. Use in addition to eggs in certain recipes or in place of eggs in others. Helps stabilize baked goods. Ener-G or Kingsmill brands are sold in health food stores. See Baking Without Conventional Ingredients in Appendix A.

Eggs: Use large eggs, which equal about ¼ cup each. See Baking with Egg Substitutes in Appendix A.

Flaxseed or Flaxseed Meal: Seeds or meal (partially ground seeds) are used as an egg substitute. Found in health food stores. See Baking Without Conventional Ingredients in Appendix A.

Garlic Powder or Garlic Salt: Durkee and Spice Islands are gluten-free. Or use fresh garlic instead and alter the amount of salt as needed.

Gelatin Powder: Available in regular version (common brand name is Knox or Grayslake) or kosher, which is made from vegetable sources. It adds moisture and helps bind ingredients together. Kosher versions are at some health food stores and may be marked “pareve.” Or buy ClearJel from King Arthur Flour catalog (at www.bakerscatalogue.com).

Guar Gum: Plant-derived gum used to provide structure to baked goods so leavening can do its job. It contains fiber, so it could irritate the digestive tract if used in large amounts. Can be used in place of xanthan gum, but use half again as much guar gum. Found in baking aisle of health food stores or from online gluten-free vendors (see Mail-Order Sources).

Italian Seasoning: A blend of spices and herbs, found in the spice section of the baking aisle of grocery stores and health food stores. It is not the seasoning packets used to make salad dressings.

Lecithin Granules: Made from soy, lecithin emulsifies, stabilizes, and texturizes baked goods (especially bread). Found in the supplement department of health food stores (sometimes in the refrigerated sections). Usually light or yellow-beige in color, the limited amount required (about ¼ teaspoon) does not change the flavor or appearance of the dish but does produce a finer texture in baking and makes other dishes seem richer, as though they had more fat. Buy only pure soy lecithin.

Lemon Zest (Peel or Rind): Outermost portion of the lemon; does not include the yellow pith under it. Adds flavor to baked goods. Use a microplane grater or zester to remove zest from lemon. Use organic produce to avoid pesticides.

Maple Syrup: Made from maple tree sap and available at supermarkets and health food stores. Most flavorful version for baking is Grade B, which is often sold in bulk in health food stores. Choose organic maple syrup to avoid formaldehyde. See Baking Without Conventional Ingredients in Appendix A for guidelines on using maple syrup.

Margarine: Can be used in place of butter, but diet margarines have too much water for use in baking. Nonhydrogenated brands—called buttery spreads—are made by Earth Balance, Soy Garden, and Spectrum and are found in health food stores. See Baking Without Conventional Ingredients in Appendix A for guidelines on using it.

Milk: People with dairy allergies or lactose intolerance should use alternatives such as rice, soy, potato, or nut milks (called “beverages”). Choose casein-free substitutes if you’re allergic to dairy, or lactose-free products if you’re lactose intolerant. The Food Allergy & Anaphylaxis Network (FAAN) (www.foodallergy.org) forbids goat milk for dairy-allergic and lactose-intolerant people. Check with your physician.

People with celiac disease should avoid milk substitutes that contain barley malt or oats because these ingredients contain gluten. Read labels to choose one appropriate for your condition. Use low-sugar or unsweetened milks for savory dishes. See Baking Without Conventional Ingredients in Appendix A for guidelines on using nondairy products.

Millet: An often neglected grain in the gluten-free diet yet a highly nutritious alternative to wheat. See Baking Without Conventional Ingredients in Appendix A for guidelines on using it.

Molasses: Use regular (unsulphured) molasses, not blackstrap molasses, which is far stronger in flavor. See Baking Without Conventional Ingredients in Appendix A for guidelines on using molasses.

Montina: A flour ground from Indian rice grass which is cultivated in Montana (hence the name). Very high in fiber and protein, it is sold as a pure supplement or blended with rice flour and tapioca flour. See Baking Without Conventional Ingredients in Appendix A for guidelines on using it.

Mustard: For dry mustard powder, choose Durkee or Spice Islands. Or grind mustard seeds to a fine powder in a small spice or coffee grinder. Coleman’s, a popular brand, contains gluten. For prepared mustards, the original concern was vinegar. We now know that, unless it is malt vinegar, it is gluten-free and most likely corn-based. Even if it was made with wheat-based vinegar, the gluten peptides could not survive the distillation process. For more information on vinegar, see Gluten-Free Living magazine (Vol. 8, #3, 2003) or the brochure “Is Vinegar Safe for Celiacs?” © 2002. Available from www.glutenfreeliving.com.

Nut Milk: Nondairy beverages made from almonds or hazelnuts. Read the labels to make sure the other ingredients are safe for your diet. Nut milks are sold in health food stores. You can make your own nut milk with recipes from this book.

Oil: The heart-healthiest oils are canola and olive oil. Safflower, canola, and corn oils work well in baking due to their low smoking points. (See Canola Oil and Safflower Oil.)

Onion Powder, Onion Salt, and Dried Minced Onion: Look for gluten-free versions by Durkee or Spice Islands or use freshly grated onion and adjust the salt accordingly when replacing onion salt.

Parmesan Cheese: This cheese made from cow’s milk comes in either a grated or shredded version or in hard chunks that you grate or shred yourself. Soyco makes a brown rice version that contains casein (a milk protein) and another version made of soy, labeled 100 percent dairy free and casein free. Store on pantry shelf until opened, then refrigerate.

Potato Flour: A heavy, slightly off-white flour made from the whole potato (including the skin). It is used in very small amounts and lends some “chew” and weight to baked goods. It also has a much stronger flavor than the relatively neutral-flavored potato starch. Found in the flour section of health food stores. See Baking Without Conventional Ingredients in Appendix A for guidelines on using it.

Potato Starch: Also called potato starch flour. Fine, white powder made from the starch of potatoes. It adds a light, airy texture to baked goods and also makes an excellent thickener. Found in the flour section of health food stores. Don’t confuse it with the heavy, dense potato flour made from whole potatoes (including their skins). See Baking Without Conventional Ingredients in Appendix A for guidelines on using it.

Pureed Fruit: Several fruits work nicely to help bind ingredients, add sweetness and moisture, and replace fat due to their natural pectins and natural sugars. Pureed pears impart little flavor or color. Pureed apples (applesauce or apple butter) impart a slight apple flavor, especially if the apple butter is spiced. The darker color and flavor of pureed prunes or dates make them useful only in darker, more strongly flavored dishes such as spice cakes or chocolate items. See Baking Without Conventional Ingredients in Appendix A for guidelines.

Quinoa: This ancient, highly nutritious grain was once grown by the Incas in Peru. The whole grains can be cooked into a hot cereal or side dish, while quinoa flour can be used in baking. See Baking Without Conventional Ingredients in Appendix A for guidelines on using it.

Rice Bran: This is the outside layer of the rice kernel, which is removed to make brown rice. It contains bran and part of the rice germ. Made by Ener-G and sold in the baking aisle of health food stores, near the flours or in the baking aisle. It adds fiber to baked goods. Refrigerate after opening.

Rice Flakes: Closely resembling rolled oats, these are also called rolled rice or rolled rice flakes. Found in health food stores or www.enjoylifefoods.com or www.vitamincottage.com.

Rice Flour: This is the most common flour used in gluten-free baking. White rice flour is the rice kernel stripped of most of its nutrients. Brown rice flour contains more layers of the rice kernel—and more nutrients in comparison to white rice flour. Store brown rice flour in the refrigerator or freezer to extend shelf life and avoid rancidity. Found in baking aisle or bulk sections of health food stores and some supermarkets. See Baking Without Conventional Ingredients in Appendix A for guidelines on using it.

Rice Milk: Also called rice beverage. Made from rice, this milk is an effective substitute for cow’s milk. It is available at health food stores or supermarkets. Refrigerate after opening. Choose enriched or fortified versions. Celiacs must avoid those with barley-based brown rice syrup such as Rice Dream or malted cereal extract, which may contain barley. See Baking Without Conventional Ingredients in Appendix A.

Rice Polish: The portion of brown rice kernel removed in the process of making white rice. It contains part of the rice germ and bran—high in fiber, but not as high as rice bran. Refrigerate after opening. Made by Ener-G and sold in the baking aisles of health food stores.

Rolled Rice: See Rice Flakes.

Safflower Oil: Made from the safflower plant, this oil works well in baking or sautéing because of its relatively high smoking point, which means that it won’t burn as quickly.

Salt: Use your favorite salt, but check the fillers that make them free flowing. I prefer sea salt because it has no fillers—but it is more expensive. You may reduce the salt in recipes to suit your individual taste and dietary needs. However, the overall flavor will be affected since salt is a flavor enhancer.

Sorghum Flour: Once known as milo, this light-beige flour is called white sorghum and comes from the white sorghum plant. Brands by Authentic Foods, Bob’s Red Mill Natural Foods, and Ener-G Foods are available in the baking aisle at health food stores. See Baking Without Conventional Ingredients in Appendix A for guidelines.

Sorghum Syrup: A dark-colored syrup, somewhat thicker and heavier than corn syrup, made from a sorghum plant. It can be found in health food stores near the honey or agave nectar.

Sour Cream Alternative: Made from soy and many other ingredients; it performs similar to real sour cream. Found in the dairy section of health food stores. Some brands contain casein or other problematic ingredients, so read labels carefully.

Soy Flour: Derived from soy beans, this yellowish-tan flour is found in regular and lower-fat form—usually in the flour section of health food stores. Refrigerate to avoid rancidity due to fat content. Works best in baked goods with fruit such as carrot cakes. Persons who are allergic to legumes should avoid this flour. See Baking Without Conventional Ingredients in Appendix A for guidelines.

Soy Milk: Also called soy beverage, it is available at health food stores or supermarkets. Refrigerate after opening. Read labels to avoid problem ingredients. See Baking Without Conventional Ingredients in Appendix A for guidelines.

Soy Sauce: Look for the wheat-free tamari version by San-J. You may also use Bragg’s Amino Acids, which is a nonfermented soy sauce without wheat or yeast.

Sugar: Bleached or unbleached cane sugar may be used. Beet sugar may also be used. See Baking Without Conventional Ingredients in Appendix A for guidelines.

Sun-dried Tomatoes: Dehydrated tomatoes that are packaged dry or packed in oil. Choose dry packaged version if you prefer a lower fat content.

Sweet Rice Flour: Derived from short-grain rice, this white powder produces baked goods that are more moist and firm than if “long-grain” rice flour is used. Sometimes called “sticky” or “glutinous” rice, it does not contain wheat gluten. It is sold in boxes by Ener-G or bags by Bob’s Red Mill Natural Foods in the baking aisle in health food stores. See Baking Without Conventional Ingredients in Appendix A.

Tapioca Flour: Made from the cassava plant, this is a fine, white flour that adds chewiness and elasticity to baked goods. It is sold in health food stores in package or bulk form. See Baking Without Conventional Ingredients in Appendix A.

Teff: This is a tiny grain, originally grown in Ethiopia and now provides a nutritious alternative to wheat. It can be cooked as hot cereal or used as flour in baking. See Baking Without Conventional Ingredients in Appendix A for guidelines.

Tofu: Be sure to use the soft silken version made by Mori-Nu in baked goods unless otherwise specified. Store the aseptic (shelf-stable) packages on pantry shelf until opened. Refrigerate in closed container and use within two days. Found in health food stores in refrigerated section or in displays near the baking aisle.

Vanilla Extract: Vanilla is safe for the gluten-free diet. The original concern was the source of the alcohol, but—like vinegar—it is usually made from corn. Even if it was made from wheat, the gluten peptides could not survive the distillation process.

Vegetable Oil: The best oils for baking are canola, safflower, and sunflower because of their higher smoking points, which means they won’t burn as quickly. Canola oil is one of the more heart-healthy oils, but you may use your favorite oil. Avoid using olive oil in baking unless specified in the recipe. Most oils are found in baking aisle of supermarkets and health food stores.

Vinegar: Except for malt vinegar, vinegar is gluten-free and most likely corn-based. Even if it was made with wheat, the gluten peptides could not survive the distillation process. For more information on vinegar, see Gluten-Free Living magazine (Vol. 8, #3, 2003) or the brochure “Is Vinegar Safe for Celiacs?” © 2002. Available from www.glutenfreeliving.com.

Vitamin C Crystals or Powder: Derived from the fermentation of corn, this acidic powder provides food for the yeast in bread dough and strengthens the protein structure. It also acts as an acidic leavening component in quick breads, which are baked in the oven, not in a bread machine. It is sold in the supplement section of health food stores. Make sure the label says “wheat-free” and “gluten-free.” Choose unbuffered vitamin C, or it will not add acid to the bread.

Water: Some cooks prefer to use filtered water instead of tap water because it produces a sweeter, fuller flavor in baked goods. And some cooks believe that the chlorine in tap water interferes with the action of the yeast in bread.

Worcestershire Sauce: Lea & Perrins and French’s are gluten-free when made in the United States. However, Lea & Perrins made in Canada contains malt vinegar.

Xanthan Gum: Derived from bacteria in corn sugar, this gum lends structure and texture to baked goods and thickens sauces. It is probably the most indispensable ingredient when baking without wheat or gluten. Found in baking aisle or near flours in health food stores. Seems expensive, but lasts a long time since only a tiny amount is used in recipes. Can be used interchangeably with guar gum, but use half again as much guar gum as xanthan gum.

Yeast: Red Star and SAF are gluten-free. In this book, “active dry yeast” is the term used to indicate regular yeast.

Yogurt: Choose yogurts with good acidophilus content. Lactose-reduced yogurt is a possible solution for the lactose intolerant, but check with your physician. Goat’s-milk yogurt is not a good solution for either the milk-allergic or lactose-intolerant person, according to the Food Allergy & Anaphylaxis Network (FAAN) (www.foodallergy.org). Soy yogurt is a good substitute for cow’s-milk yogurt, but it does not work well in baking. See Baking Without Conventional Ingredients in Appendix A for guidelines.

Note: Much of what we know about which ingredients are safe and which are not is due to the diligent research by Gluten-Free Living magazine (www.glutenfreeliving.com). In fact, much of what we’ve learned from this magazine falls into what we consider “common knowledge,” and we forget to give credit where credit is due.