Many sites on the Internet, such as www.glycemicindex.com, offer information about the glycemic index, as well as the index scale itself. If you are concerned with the amount of carbohydrates you are consuming, and wish to lower your intake of high glycemic carbs, look to the Internet for more information. There are also books available on this topic, such as The New Glucose Revolution: The Authoritative Guide to the Glycemic Index by Jennie Brand-Miller, PhD and Thomas M. S. Wolever, MD, PhD, and The Good Carb Cookbook: Secrets of Eating Low on the Glycemic Index by Sandra L. Woodruff.

SUGAR ALTERNATIVES

STAYING WITH THE health and wellness attitude, I have made 95 percent of the recipes in this book using a wonderful organic sweetener called agave nectar. It comes from the cactus plant, is very easily digested, and, due to its low rating on the glycemic index scale, is suitable for diabetics. It’s rated 11 on the scale, and that is wonderful news, because it tastes fantastic, stores well in the cupboard, and can be easily substituted for refined sugar or even maple syrup. Other sweeteners include maple syrup, stevia, raw organic sugar, Sucanat, blackstrap molasses, brown rice syrup, and turbinado sugar. I personally use agave nectar in most of my recipes but occasionally will use brown rice syrup, molasses, maple syrup, or raw or organic sugar.

I have also used a fruit sweetener that is not available everywhere; if you choose to use it in your baking, check with your local health food store or perhaps Whole Foods, Fresh Fields, or Wild Oats. There are two brand names for the sweetener, which I have used with great success; they are Mystic Lake Dairy and Wax Orchards. Both products are made from all natural ingredients, a combination of peach, pear, and pineapple puree. This type of sweetener is higher on the glycemic index scale, so it has more of an effect on blood sugars than does the agave nectar. If you choose to use a fruit sweetener, you will have to cut the amount by ¼ cup, as it is much more concentrated than agave nectar.

When you use a sugar substitute, do so knowing which is best for you and your family. Here are some descriptions of them:

* Brown Rice Syrup

The brand of brown rice syrup that is most readily available in grocery stores is Lundburg Farms. This family-owned farm has been making brown rice syrup for years and also has the best variety of rice and rice products, anywhere. I love their rice, especially their “brown rice,” which is actually red in color. Brown rice syrup comes from rice, so it is safe for gluten-free vegans, and also contains water and fungal enzymes. I use this sweetener when I am making granola bars or brown rice pudding or need just a splash in a cup of tea. It is very sweet, so a little bit goes a long way.

* Agave Cactus Nectar

As I mentioned, this is my sugar substitute of choice. I really love this sweetener! It comes from the pineapple-shaped core of the agave cactus, which is the same plant that is used to make tequila! There is no alcohol in agave nectar, but it has a very smooth, gentle sweetness that never leaves an aftertaste. This plant is native to Mexico and comes in three varieties: organic light, organic raw, and organic raw dark. The dark version contains more minerals, calcium, iron, potassium, and magnesium. The lighter version is filtered and has a lighter taste. One teaspoon of the cactus nectar contains 16 calories, 0 grams of fat, 5 grams of carbohydrates, 5 grams of sugar, 5 grams of sodium, and 0 grams of protein. To purchase agave nectar in bulk, see the reference list.

* Maple Butter

This is amazing stuff. I just found out about it recently, so it’s not used in a lot of the recipes in this book, but I highly recommend you pick some up and try it. I used it in the fudge recipe and a few others. It is made from pure maple syrup and invert maple syrup, which comes from the darker grade of maple syrup. Maple syrup comes in many forms; this is by far my favorite! Shady Maple Farms makes a certified organic maple butter that I love. They are in Canada, but I am sure you can find this product at your health food store. If they don’t have it, ask them to get it for you. It’s worth the wait. It’s not cheap, but it is so condensed that you don’t need much.

* Molasses and Maple Syrup

In my previous cookbooks, I talked about honey in this section. Honey is not used in this cookbook because it is derived from bees and is therefore not vegan. I do recommend, though, that you substitute maple syrup in some of the recipes, if you are feeling creative; it has about the same consistency as the agave nectar and so can be used easily in place of agave. When using such liquids as molasses, maple syrup, and agave in a baking recipe, it is best to first mix the liquid ingredients (at room temperature) with the oil or nondairy margarine. I recommend beating these together until they become thick. This is important, as it will allow the oil and liquid to congeal before adding other ingredients to the mixture.

I rarely use molasses or maple syrup in my recipes, primarily because they are higher in sugar content, tend to raise blood sugar more rapidly, and I actually prefer the sweet taste of agave.

SHORTENINGS

* Margarine, Organic Palm Shortening, and Coconut Oil

THERE ARE GOOD replacements for butter on the market these days. I use vegan margarine for best results in cookies, organic palm shortening in piecrusts, and coconut oil in other baking recipes. The Earth Balance brand of margarine and shortening is vegan, non-GMO, trans fat-free, dairy-free, and gluten-free. Look for both varieties in the dairy case at a health food store or in the natural foods fridge in a supermarket. Earth Balance Natural Buttery Spread works great for cookies, muffins, anything that you would use in place of butter. Earth Balance Natural Shortening is another option if you do not have any problems with soy. If you have an allergy to soy, you will want to consider using Spectrum Organic Shortening, which comes in a 24-ounce tub and is made from 100% organic, expeller-pressed palm oil. It can be found in the baking or oils section (doesn’t need refrigeration) of health food stores and in supermarkets that carry natural products. This shortening, too, is vegan, dairy-free and gluten-free, has no cholesterol, and works wonderfully for piecrusts. Spectrum also carries organic coconut oil, sold off the shelf in a mayonnaise-like jar. They also make an organic margarine that’s great for baking cookies and cakes. When choosing a vegan butter substitute, read your labels carefully, as you want to keep away from hydrogenated oils.

OILS

THERE ARE SEVERAL oils that I would recommend, but my two favorites are olive oil and grapeseed oil. Grapeseed oil contains vitamin C, vitamin E and beta-carotene, and carotin. It is reputed to contain antioxidants and to lower cholesterol. Studies have shown that it helps to raise the good cholesterol (HDL), and lower the bad cholesterol (LDL). One other benefit of grapeseed oil is that it can be used at high heat, so it is great for stir-fries and sautéing. Because this oil has a very light flavor, I also use it for baking. I use a tremendous amount of olive oil in this cookbook, as I love the flavor, the health benefits, and the fact that I can buy organic cold-pressed oil at my local grocery store. If you want to use grapeseed oil in place of olive oil, go ahead. I encourage you to be creative in your cooking. It’s what makes it fun and keeps it interesting.

SOY, RICE, COCONUT, AND ALMOND MILK

I USE SOY milk in many of my recipes. It is low in fat and high in protein. I always buy the “unsweetened” versions, as the regular or flavored milks have a very high sugar content. Almond milk is sweet and can be used to replace cow’s milk in recipes, too. I like rice milk on cereal for breakfast.

Hemp, rice milk, and soy milk can be used as a milk substitute in just about everything but foods that need to thicken, such as puddings and puddinglike pie fillings (you would need to add arrowroot powder, tapioca starch, or other natural gluten-free starch for the dish to thicken properly). I would recommend hemp, soy or rice milk as a thickener for gravies, but almond milk is delicious as a base for brown rice pudding. Be sure you refrigerate all of these milks after opening, and check the expiration date.

COCONUT MILK

I HAVE ADDED coconut milk to many of the recipes in this book and, even though I have not always indicated to use light coconut milk, that is my choice. The light version has less fat, and it works just as well as regular coconut milk—the flavor is not compromised at all. Years ago, we were told that coconut milk was bad for us because it contained too much fat. Research is now telling us the difference between this fat and others is that coconut milk is plant based, not animal based, and it contains lauric acid, which is very good for us. Literature has shown that it can aid weight loss, and promotes a healthy heart. Lauric acid is a fatty acid whose function is to form monolaurian. Monolaurian’s properties are antibacterial, antiviral, and antimicrobial. Coconut oil has the largest concentration of lauric acid, but coconut milk also contains this acid, as does mother’s milk. Its health benefits are vast, and I suggest you try substituting it for other milks in your own recipes.

Coconut water has recently made a splash on the market and it is reported to have many health benefits as well.

EGG SUBSTITUTES

MANY VEGAN EGG substitutes are available for use in your baked goods. I like Ener-G Foods egg replacer, which is made of potato starch, tapioca starch, and calcium carbonate/calcium lactate (which does not contain dairy lactose). To use Ener-G for one egg in a recipe, whisk together 1½ teaspoons of Ener-G with 2 tablespoons warm water, then add to the other liquid ingredients in the recipe. Double if the recipe calls for two eggs. Sometimes I don’t like the results I get when I use this to replace two eggs, so instead, I will use Ener-G for one egg, and ¼ cup of applesauce for the other one.

You can also use the following to replace one egg:

* ¼ cup of applesauce

* 1 tablespoon of ground flaxseed beaten well with 3 tablespoons of water

* ½-1 ripe banana, mashed well

Another egg substitute is to mix ¼ cup of oil with 1/3 pound of silken tofu. This quantity equals 2 eggs and must be blended together well before incorporating into the rest of the ingredients.

GLUTEN/WHEAT SUBSTITUTES

AS I MENTIONED previously, celiac disease, gluten intolerance, or allergies are all reasons why people are choosing other grains/flours than wheat, rye, or barley in the foods they consume. This book relies on several different flours, all found either at your local market; health food store; national chain stores like Whole Foods Market, Wild Oats, or Fresh Fields; or through the Internet. If you have to buy your flours online, be sure to check out the resources I have provided in this book, as they will save you time in searching for products.

This book is a cookbook, not a medical book. So I won’t go into much detail about all of the medical conditions affected by consumption of gluten and gluten products. Living Without magazine offers wonderful articles and helpful information for those choosing a gluten-free diet. They also offer resources for finding great new products. That’s where I found out about Gifts of Nature, Inc. a company certified to offer gluten-free oats.

I want to bring your attention to a few new gluten-free products on the market that I just love: hemp tortillas and brown rice tortillas. The hemp tortillas are chock full of protein (10 grams per serving), contain 8 grams of fiber, and provide omegas 3, 6, and 9 of healthy fat. The brand I use is called “Healthy Hemp.” They are certified organic and are made by French Meadow Bakery, in Minneapolis, Minnesota. Their Web site is www.healthyhempbread.com. Trader Joe’s carries brown rice tortillas, and they are great, too. They can be found at your local Trader Joe’s grocery store. Both of these products work well with the Yam and Black Bean Burritos, found on page 91.

As for other grains, I love Bob’s Red Mill’s flours. These are some that I have used:

* Garbanzo bean flour (high in protein, and very flavorful)

* Sorghum flour (mimics wheat flour the best)

* Buckwheat flour (great for pancakes or waffles—a totally different grain from wheat)

* Millet flour (very light in flavor, contains same amount of protein as wheat flour)

* Tapioca flour (use in combination with other flours to produce light baked goods)

* Teff flour (use in cookies or cakes. Not great by itself, best if combined with rice flour)

* Quinoa flour (very good source of protein, and works well in breads, cakes, etc.)

Listed below are ideas of how to use these and other flours.

* White Rice Flour

White rice flour is a grainy, bland flour that is milled from polished white rice. It works best in combination with other flours, such as potato, buckwheat, or corn flour. It can be used in cakes, breads, and cookies. It stores well (I store mine in the refrigerator to keep it fresh, but it is not required). There are different textures of white rice flour. The most common texture is fine, but regular is also available in health food stores. I haven’t used this flour in any of the recipes in this book, but you may want to try it in combination with other flours.

* Brown Rice Flour

I use this flour for many of my recipes. I like it because it contains more nutrients than the white variety. It is milled from unpolished brown rice. It has a nutty taste, and I use it in muffins and cookies. I also use it for my cobblers, and Marion Berry Bars. I store this flour in the refrigerator, as it contains oil, and has a shorter life span. It is also great combined with other flours such as sorghum, millet, buckwheat, or almond meal.

* Garbanzo Bean and Other Legume-Based Flours

I use garbanzo bean and lentil flours for cookies. They can also be added to other flours (rice for instance) quite successfully. These flours offset the grainy texture of the rice flour and give it a nice flavor. These flours make good thickeners as well. I don’t use them often, as they are strong in flavor, but I recommend you experiment with them. They do not need to be stored in the refrigerator.

* Buckwheat Flour

Buckwheat flour is a member of the rhubarb family. It is not related to wheat. It is not even a grain. It is rich in iron, vitamin B, and calcium. It has a strong grainy flavor and is best used in waffles, pancakes, breads, and noodles (also look for cream of buckwheat and the various grinds of buckwheat groats, which make wonderful hot cereals, as well as wonderful side and main dishes).

* Quinoa Flour

Quinoa (pronounced “keen-wa”) flour is high in protein, contains twenty amino acids, including the ten “essential amino acids.” It also contains vitamins A, C, D, B₁, B₂, E, and folic acid, niacin, calcium, iron, and phosphorus. It is used in cookies, pies, cakes, and pasta. It has a light, pleasant taste and works well combined with other flours.

* Almond Meal Flour

Almond meal flour is comprised of blanched almonds that have been finely ground. It adds a rich, buttery flavor to cookies, muffins, cakes, and other desserts. It is a great source of protein, rich in fiber, vitamin E, and magnesium. It can also be used for breading. It should be stored in the refrigerator.

* Tapioca Flour

Tapioca flour is also called tapioca starch, so if you are searching for it in the store, don’t be dismayed if you can’t find tapioca flour. I went to two stores before I figured out they were the same thing. It is derived from an exotic root and is also sold in granular and pearl forms for puddings and for pie thickeners. I do not use this as a flour alone, as it is very gummy, but combine it with other flours to provide a chewy texture. Tapioca mixed with brown or white rice flour and potato flour make wonderful flour. Do not attempt to make pizza dough out of this combination, though. I did and it bombed!

* Potato Flour

Potato flour and potato starch are confusing terms. Unlike tapioca, above, the two are not alike: Potato flour is made from cooked potatoes. Potato starch is made from raw potatoes. This flour combines well with rice flours.

* Sorghum Flour

Sorghum is another gluten-free flour that is very easy to work with. It is one of the main food crops used in India and Africa and is attracting a huge following in the United States for those with a gluten intolerance. Sorghum flour is high in soluble fiber and tastes very similar to wheat. When baking with sorghum flour, you will need to add xanthan gum (½ teaspoon per cup) to bind it together. It is great in cookies, piecrusts, cakes, and so on. You will see that I use it in several recipes. I encourage you to try it, too!

* Soy Flour

I don’t use this flour very often, as it has a strong flavor, but if you use small amounts and combine it with other flours, such as rice or millet, I am sure it would be fine. By itself, it just overpowers other ingredients. It does not store well, so buy it in small quantities and keep it in the refrigerator.

There are many other flours to choose from, including arrowroot flour, corn flour, teff, and nut and seed flours. I would encourage you to give them a try. All of these flours can be frozen. Rice flours last longer if you keep them in the refrigerator after opening.

FOODS TO AVOID IF ON A GLUTEN-FREE DIET

These foods are considered “not safe” for those adhering to a gluten-free diet.

* Ale and beer, malt, brewer’s yeast

* Any kind of wheat flour, wheat germ, graham flour, bran, couscous, bulgur wheat, semolina

* Kamut, spelt, rye, barley

* Pasta, noodles, or dumplings containing any of the above grains (look for rice, corn, and other substitutes)

* Baked goods and cereals containing any of the above grains

* Canned meats, cold cuts, hot dogs (unless guaranteed pure meat), gravies

* Soy sauce and teriyaki sauce (unless labeled wheat-free)

* Textured vegetable protein (TVP)

* Food starch

* Crackers, bread crumbs, pretzels

For a complete list of “forbidden foods” please visit the Celiac Web site www.celiac.com. They provide a list of safe and forbidden foods that you can download and print. It is very helpful when just learning about which foods contain gluten and which do not.