Wheat Free Recipes

 You can find gluten free pasta, cereal, bread, waffles, pancakes,  and/or Cookies at most 
 health food stores and some local grocers. Until you get the hang of  shopping & eating 
 Wheat & Gluten Free. Here are some easy things to cook & eat. 

 ·        Cream of Rice Hot Cereal 
 ·        Potatoes 
 ·        Rice 
 ·        Eggs 
 ·        Fresh Fruit 
 ·        Fresh Vegetables 
 ·        Canned Fruit (not in heavy syrup) 
 ·        Canned Vegetables (not in sauce) 
 ·        Beef (from the butcher without sauce, or seasonings) 
 ·        Chicken (from the butcher without sauce, or seasonings) 
 ·        Fish (from the butcher without sauce, or seasonings) 
 ·        Fresh Vegetables (raw, roasted, boiled, etc.) 
 ·        Home made soups (avoid Bullion cubes, and pasta) 
 ·        Coffee & Tea (avoid flavored types unless you contact manufacturer) 
 ·        Popcorn ( air popped) 
 ·        Pudding ( thickened with cornstarch) 
 ·        Juice (All Natural 100% fruit juice. Some flavors of Ocean Spray  Cranberry Juice are not G.F.) 

 I used to list a gluten free mixture, that consisted of Corn, Brown  Rice, and Tapioca Flour. 
 I quit using this mixture because one day I sat down and started looking at the cost for 
 multiple gluten free flours, xathan and/or guar gum and decided it did  not need to cost 
 me a fortune every time I made something gluten free to eat. I  continued experimenting 
 because I not only wanted something economical to make, but something  that tasted great 
 too. I rarely use xathan or guar gum in my recipes anymore, and they  turn out great. 
 I use Brown Rice Flour and Tapioca Starch in the majority of my  recipes. I prefer Brown Rice 
 flour to White Rice flour, because it is less gritty in my opinion. 
 I cannot give you an exact ratio, but my logic is something like this: 
 If a recipe calls for 2 cups of wheat flour, I generally use 1 1/2 Cups  Brown Rice Flour and 
 1/4 Cup Tapioca Starch. I have to adjust this according to the recipe I  am converting, but that 
 is the general premise. 

 I also cook with inexpensive Corn Starch. If a recipe calls for Wheat  flour to thicken the 
 sauce or gravy, I use Corn Starch instead. 
 3 Tablespoons of Wheat Flour is equal to 1 Tablespoon of Corn Starch. 
 I hope you enjoy our monthly recipes, and the recipes in our new  cookbook. If you need 
 help converting a recipe, feel free to email me anytime, and I will be  glad to help. 
  Fruity, Nutty, Ginger, Cherry Macaroons 
 Best macaroons in the galaxy, and gluten-free, too. 
 For lactose-free macaroons, see below. 
 These delicious macaroons are my all-time favourite food. Yummy, chewy  and sweet, these macaroons have enough substance to let you know you've  had a good snack. 
   2 cups coarsely shredded coconut 
   2 cups dessicated (finely shredded) coconut 
   1 tin (415g) sweetened condensed skim milk 
   1 1/2 cups mixed dried fruit 
   125g hazelnuts, crushed (OR your favourite nuts) 
   90g (3oz) glace (candied) cherries, halved 
   90g (3oz) chopped preserved ginger in syrup 
       OR 1 teaspoon ground (powdered) ginger 
 Turn the oven on. In a large bowl, add everything except the condensed milk, then stir. Then add the condensed milk and mix thoroughly. 
 Dollop teaspoonfuls of the macaroons mixture on to a non-stick baking tray. Bake for 145 C (300 F) until slightly golden - about 25 minutes.  Macaroons burn easily, so watch them for the last five minutes. Turn off the oven and leave the macaroons in oven for another half an hour.  (That stops them from going soggy.) We have an old oven bought for $30 in a garage sale, and it helps to bake macaroons high in the oven. 
 Leave the macaroons on the baking tray to cool slightly - well, OK,  you're allowed to eat ONE now - before putting on a cooling rack. 
 Note: Use preserved ginger in syrup if you can. It's much better than ground  ginger. crystallized ginger, chopped small, also works well. The macaroons  look really tempting if you put half a cherry on top of each one, before putting them in the oven. You'll need about 40 cherry halves. 
 Lactose-free macaroons: Replace the condensed milk with 3/4 cup of  caster sugar, two large beaten eggs and two teaspoons of lemon juice.  Bake at 170 C (350 F) for about 16 minutes. Rescue them just before they burn. 
 Makes about 40. 
 A never-fail recipe with a sweet-tangy taste which is delicious. You  can't burn this slice, because you just pop it in the fridge. 

   half a 415g (13oz) can condensed milk 
   125g (4oz) butter, melted 
   250g (8oz) gluten-free cornflakes, crushed 
     OR 250g (8oz) gluten-free rice cookies, crushed 
   1/2 cup dessicated coconut 
   1/2 cup shredded coconut 
   1 tablespoon lemon juice 
   grated rind of 1 lemon OR mandarin 
   250g (8oz) pure icing sugar 
   2 tablespoons butter, melted 
   2 tablespoons lemon juice 
   a little hot water 

 Mix the slice ingredients well. Press into a lightly greased dish. 
 In a separate bowl, bash the lumps out of the pure icing sugar. Add 2  tablespoons of melted butter and 2 tablespoons of lemon juice. Mix  well. Very slowly add a little hot water until the icing is soft  enough. Spread over the slice mixture. Refrigerate for a few hours. Cut  into fingers. 
 The Wheat-Free Page 
 32 Alternatives to Wheat 
 Featuring 2 Wheat-Free Recipes 
 OK, so you can't eat wheat. Big deal. While that's admittedly not a fun  diagnosis, nevertheless you can take the challenge and have some fun  discovering new foods. The following list is more than any one person  will want to deal with - but it represents CHOICES for you to try. Do  consider combining a few flours for different results. For example, oat  flour by itself can produce moist but heavy baked goods; barley and  rice, on the other hand, are light and tend to be dry. Put either of  them together with oat flour in a 50-50 mixture and surprising things  happen. The mixture almost handles like unbleached (white) wheat flour.  Other combos I've enjoyed include: Two parts amaranth with one part  chickpea (or bean) flour Equal parts amaranth, quinoa and unroasted  buckwheat flours Buckwheat flour made from unroasted groats, lightened  with two tablespoons of arrowroot or tapioca starch flour in the bottom  of each cup before filling it with the flour. (Ditto for teff flour.)  Equal parts spelt and Kamut* brand flours Equal parts barley and rye  flours 

 Experiment for proportions that you like, because different ratios will  produce different results. Keep notes of which ingredients you use, in  what amounts, so you can duplicate your successes and tweak those  combinations you want to improve. And for heaven sake, have fun when  you're playing with new foods in your kitchen! 

 Even though the following foods may not be in your local grocery store,  you will surely find some in your health food store - and if they  aren't generally stocked, perhaps they will special order them for you.  All are readily available by mail order, so I include sources below,  and in my books. 

 Now . . . what to DO with those unusual flours? See The MFA Bookstore  for a description of our allergy cookbooks that use many of those  flours listed below. And don't forget, you will find six sample recipes  in this web site (more counting all of the variations). 

 Find the number next to each wheat alternative in this list and match  it to the sources below for where to purchase each wheat alternative. 

 Items in bold print followed by (G) contain Gluten. 
 1.        Almond - flour and meal 
 2.        Amaranth - whole (as hot cereal), flour, puffed 
 3.        Barley (G)whole hulled, flakes, flour 
 4.        Buckwheat - whole groats, cereal, flour (raw or roasted) 
 5.        Cassava - flour (whole root, dried, ground; tapioca starch is  refined from this). Not generally available in stores, see mail order  source. 
 6.        Chestnut - flour 
 7.        Chickpea - flour 
 8.        Flaxseed - whole and meal 
 9.        Hazelnut - flour and meal 
 10.        Jerusalem artichoke - flour 
 11.        Kamut* (G) brand whole grains, flakes, flour, pasta 
 12.        Kuzu (also called Kudzu) - starch 
 13.        Legume Flours - yellow & green pea, red & green lentil, white, lima  & pinto bean 
 14.        Malanga - flour 
 15.        Millet - whole grain, flour 
 16.        Milo/sorghum - flour 
 17.        Oat (G)- Scotch style, flour, oat bran, rolled flakes 
 18.        Pearled Millet - whole, flour 
 19.        Poi (dehydrated) - starch and flour 
 20.        Potato, white - flour, starch 
 21.        Quinoa - whole, flour, puffed 
 22.        Rice (short, medium, long grain) - whole, flour, pasta, puffed,  cakes, crackers 
 23.        Rye (G)- flakes, flour, WASA cracker(Light Rye has no yeast, only  rye flour, water, and salt) 
 24.        Soy - flakes, grits, flour 
 25.        Spelt (G) - whole grains, flakes flour, pasta 
 26.        Tapioca - starch flour, "pearls" of small, medium or large  granules, such as Minute Tapioca (see also cassava) 
 27.        Teff - whole (for hot cereal), flour 
 28.        Water Chestnut - flour 
 29.        White Sweet Potato - flour 
 30.        Wild Rice - whole 
 31.        Yam (true yam) - flour 
 32.        Lotus - flour, pasta 

 Sources of Alternative Flours 
 Allergy Resources, 557 Burbank St. Suite K, Broomfield, CO 80020 
 Phone 800-873-3529 to order, 800-564-4019 for customer service 
 Contact by phone to obtain a catalog or for direct sales. 
 Arrowhead Mills, P.O. Box 2059, Hereford, TX 79045 
 Phone 806-364-0730 

 Purchase in, or order from a health food store. No direct orders. 
 Eden Foods, Inc., 701 Tecumseh Road, Clinton, MI 49236 
 Phone 800-248-0301 

 Purchase in, or order from a health food store. No direct orders. 
 Ener-G Foods, P.O. Box 84487, Seattle, WA 98124 

 Order from catalog by phone or purchase in a health food store. 
 G.B. Ratto & Company, 821 Washington St., Oakland, CA 94067 
 Phone 510-832-6503 

 Order by phone or purchase in a health food store (probably West Coast  only). 
 Gluten Solutions 

 Order gluten-free products directly from their web site. 
 The Teff Company, P.O. Box A, Caldwell, ID 83606 

 Order by phone (minimum order required) or purchase in a health food  store. 
 Nu-World Amaranth, Inc. P.O. Box 2202, Naperville, IL 60567 
 2, 21, 26 

 Order by phone. 
 Omega Nutrition, Cascade Business Park, 5373 Guide Meridan, Bellingham,  WA 98226 

 Order by phone. 
 Purity Foods, Inc., 2871 W. Jolly Road, Okemos, MI 48864 
 Purchase in, or order from a health food store. Only large orders  direct. 
 Special Foods, 9207 Shotgun Court, Springfield, VA 22153 
 Phone 703-644-0991 
 Order by phone only - not found in stores. 
 Syrian Bakery & Grocery, 2100 S. Western Ave., Chicago, IL 60608 
 Phone 312-376-8525 

 Order by phone. 
 * Please note: Kamut is a registered trademark. 
  Allergen-Free Recipes 
 Wheat-Free Recipes: Featuring 
 Amaranth, Buckwheat & Quinoa 

 Amaranth, buckwheat and quinoa (pronounced "keen-wa") are not true  grains, so may be pure gold to those who react to all grains! All will  be found in most health food stores. For best results, buy fresh  amaranth and quinoa flours where there is a quick turn-over - and smell  it before baking with it to be sure it isn't rancid. (Then store air  tight in your freezer.) Also, buy whole UNROASTED buckwheat groats and  grind your own flour in a blender. This is easily done as the groats  are not nearly as hard as grains of wheat, so you don't need a special  grinder or mill. I grind one pound of groats in my blender, half cup at  a time, in 7 minutes, and that includes rubbing the flour through a  strainer to catch and discard any large particles that may be present.  The flavor and texture of this mixed-flour pan bread is superior to  that of bread made from any one of the flours. While not a sandwich  bread, this corn-bread-type-bread is wonderful with salad, soup or  stew, or for breakfast (topped with a fruit sauce or a little all-fruit  jam). 

 Yields 1 pie plate of cornbread-type bread (6-8 pieces) 
 ·        1/2 cup + 1 tablespoon amaranth flour 1/2 cup + 1 tablespoon  unroasted buckwheat flour 1/2 cup + 1 tablespoon quinoa flour 
 ·        1 teaspoon baking soda 
 ·        1 teaspoon cream of tartar 
 ·        1/2 teaspoon salt 
 ·        3 tablespoons oil 
 ·        1/4 cup maple syrup or agave nectar 
 ·        Almond milk or water to make 1 cup liquid 

 Preheat oven to 350 degrees. Lightly coat a 9-inch pie plate with  non-stick spray, or oil and dust with flour. Combine flours, baking  soda, cream of tartar, and salt in a bowl and whisk to blend. Measure  the oil, maple syrup, and almond milk or water in a 2-cup glass  measuring cup, and stir. Make a "well" in the center of the flour and  pour in the liquids. Use a rubber spatula to stir a few swift strokes -  only until all the dry ingredients are moistened. Transfer at once to  prepared pan. Batter will be quite stiff, yet when you scrape it into  the pan, it still pours. (In other words - although stiff, it's still a  heavy batter rather than a dough.) Bake about 20 minutes or until the  center springs back when lightly touched, and a pick inserted in the  center comes out clean. Cool in the pan 10 minutes before cutting. Best  served warm, or at least the same day. 


 Substitute pineapple, apple, orange, pear or white grape juice for the  water, and add an additional 1/4 teaspoon baking soda to dry  ingredients. Or if you prefer, add 1/2 teaspoon white stevia powder or  1/4 cup date sugar to the dry ingredients (with no extra soda). This  sweet version resembles coffeecake. 

 Following the recipe for SWEET A-B-Q "CORN BREAD", add ONE of the  following to the dry ingredients, whisking well to mix: 
 1 teaspoon powdered ginger 1 teaspoon cinnamon 1 1/2 teaspoons pumpkin  pie spice (gives bread a very nice flavor!) 1/2 teaspoon freshly-ground  nutmeg 

 If you don't have all three flours on hand, or if you don't tolerate  one of them, use 3/4 cup of each of the two remaining flours, plus 3  tablespoons of either ONE of the flours. Texture and flavor will still  be better than with any one flour alone. 


 Cake without eggs doesn't keep very well. Solution? Make a small cake  to feed up to 4 people. If you've a 6-1/2 inch skillet with an  ovenproof handle, such as Corning's, you can cut this recipe in half to  make just the amount of cake you will use. A small cake like this will  serve three generously, or four modestly. Freeze any that won't be used  the same day, but use soon - within 2 weeks - and top the thawed cake  with applesauce or other fruit sauce (to moisten). 

 Full recipe yields 6-8 wedges, half recipe yields 3-4 wedges. 
 1/2 cup + 1 tablespoon amaranth flour 1/2 cup + 1 tablespoon unroasted  buckwheat flour(see NOTE below) 1/2 cup + 1 tablespoon quinoa flour 1  teaspoon baking soda 1 teaspoon cream of tartar 1/2 teaspoon salt 1/3  cup oil 2/3 cup maple syrup 1/4 cup chopped pecans, optional 

 Preheat oven to 350. Non-stick spray a pie plate. Combine dry  ingredients and whisk well, or sift. Combine oil and syrup in measuring  cup and pour over dry ingredients. Using a rubber spatula, stir until  flour disappears. Scrape batter into prepared pan. Scatter the chopped  pecans over the top, if using. Bake 20-22 minutes or until a pick  inserted in center comes out clean. Cool 10 minutes before cutting. 
 Surprisingly good! Serve plain as you would a coffee cake, with a cup  of tea, or use as dessert. Second-day egg-free baked goods can seem  dry, so here's a delicious tip: Use leftovers (that were wrapped  tightly overnight) the next morning for breakfast. Split each wedge  horizontally and top it with a fresh or cooked fruit sauce,  shortcake-style. 
 (Example: Cook 1 bag of frozen unsweetened peaches or blueberries + 3/4  cup water + 1/4 cup agave nectar, honey or maple syrup. In about 10  minutes when fruit is tender, stir in 1 tablespoon + 1 teaspoon tapioca  starch dissolved in 1/4 cup cool water. Stir for about two minutes  until it bubbles, thickens, and the liquid becomes clear. [May cut  peach slices into bite-size pieces while fruit is cooking, if you  wish.] Spoon warm peach sauce over the warm Maple Cake or Sweet A-B-Q  "Corn Bread" for a delicious - and memorable - breakfast.) 
 Whisk 1 teaspoon powdered ginger into the dry ingredients of either the  bread or cake above, and mix well. Top with the peach sauce, above. Oh,  Yum! (Author's personal favorite) 
 These recipes are adapted from Superfoods - Allergy Recipes by Marjorie  Hurt Jones, R.N. This booklet features her six favorite wheat-free  alternative flours: amaranth, buckwheat, Kamut*, quinoa, spelt and  teff. To order those flours, see The Wheat-Free Page, above. To order  the Superfoods booklet go to The MFA Bookstore. 
 * Please note: Kamut is a registered trademark. 
 For additional allergen-free sample recipes see The Gameplan For  Recovery Page and The Yeast-Free Page. 
  Rice and Almond Flour 
 Pie Crust 
  Preheat oven to 350 degrees F. 
 Grind 1/3 cup whole almonds to a fine powder in a blender. 
 3/4 cup brown rice flour 
 1/4 teaspoon ground cinnamon 
 pinch of ground cloves 
  3 tablespoons water 
 2 tablespoons oil 
 2 tablespoons honey 
  In a 9-inch pie plate, combine the ground almond flour, brown rice  flour, cinnamon or nutmeg and cloves.  Mix well with a fork. 
 In a microwave dish, combine the water, oil and honey and heat on low  setting until honey liquefies. 
 Drizzle the honey liquid over the flour mixture in the pie plate, and  stir with a fork until well blended. 
 Let stand until the dry ingredients absorb the liquid. 
 Shape the crust by pressing mixture firmly into place with your  fingers, covering bottom and sides of plate evenly.  Pat top edge of  crust into straight edge. 
 Bake before or after adding filling.  Bake empty crust for 5 minutes at  350 degrees F. 
 Makes one crust. 
  Note:  Gluten-free dough will not toughen when handled. 
 Gluten-Free Flour Mix 
  Preparation time approximately ten minutes. 
 Yield:  3 cups GF mix 
 2 cups white rice flour 
 1/3 cup tapioca flour 
 2/3 cup potato starch flour 
 (not plain potato flour) 
  Yield:  9 cups GF mix 
 6 cups white rice flour 
 1 cup tapioca flour 
 2 cups potato starch flour 
 (not plain potato flour) 
 Combine all the ingredients in a large bowl and mix thoroughly. 
 Sift the mixture into a large air-tight container. 
 Store in a container with a tight lid. 
 Use as a substitute for white wheat flour. 
  Flour Mix #2 
  Preparation time approximately ten minutes. 
 1 lb. barley flour contains gluten 
 1 lb. potato starch flour 
 (not plain potato flour) 
  1 lb. fine-ground maize flour 
 6 tsp. bread soda 
 3 tsp. cream of tarter 
 Combine all the ingredients in a large bowl and mix thoroughly. 
 Sift the mixture into a second bowl to remove all lumps and distribute  the leavening evenly.  Sift the mixture a second time into a large  air-tight container. 
 Store in a container with a tight lid. 
 Yield 3 lbs. wheat-free flour mix.