Gluten Free Blueberry Lemon Bread

Gluten Free  Blueberry Lemon BreadGluten intolerance is experienced by not few, but many individuals. In the USA  gluten sensitive affects 6% of the population, or about 18 million people.  Around 3 million Americans, or about 1% of the US population have Celiac disease, and must also avoid gluten.

Magazine DigestionA recently published study (May 2015) in the journal “Digestion” found that 86% of individuals who believed they were gluten sensitive could tolerate it (Resource).

Stefano Guandalini, MD, director of the University of Chicago Celiac Disease Center, says that gluten sensitivity, a condition that doctors once dismissed but now is recognized as legitimate complaint from patients (WebMD).

The most common symptom to gluten intolerance is bloating right after eating any flour product, like bread, that contains gluten.

This is why the author of Splendid Recipes and More eats gluten free as much as possible. The only gluten free products we buy prepackaged, are pastas make with a legume flour, quinoa or brown rice flour.

Sourdough Bread on Cutting BoardAlso sourdough bread has only about 3% max gluten after the fermentation process. We prefer this bread over any other, as we do not bloat after eating it.

You might think, what is wrong with bloating some for a bit, as it will go away? This maybe true, but bloating is a symptom of digestive issues as well as inflaming the digestive tract.

Also if you find yourself wanting to fall asleep after eating gluten containing foods, that is a symptom that your digestive tract is having difficulty digesting the food.

We have a Blueberry White Chocolate Bread Pudding, that will put me to sleep while it is digesting. But if I make the dessert with sourdough bread or a gluten free loaf of bread, that doesn’t happen.

All I know is after cutting gluten from my diet, I feel much better. No bloating, and some weight loss, as much as 22 pounds. Though going gluten free was not done so as to lose weight.

Now for our featured recipe – Gluten Free Blueberry Lemon Bread – and here is what you will need.

1 1/2 cups almond flour

1/4 cup coconut flour, sifted

1 tsp. baking soda

1/4 tsp. Himalayan salt

4 eggs

1/2 cup coconut oil or clarified butter, melted

bowl of fresh blueberries1/3 cup honey or maple syrup

3 tbsp. lemon juice

zest from 2 lemons

1 1/2 cups blueberries

Preheat oven to 350 degrees

Grease a glass loaf pan and cut a piece of parchment paper to line the bottom.

Combine the almond flour, coconut flour, baking soda, and salt in a large bowl.  Set aside.

Whisk together eggs, coconut oil, honey or maple syrup, lemon juice, and lemon zest until well combined.

Add wet ingredients to dry and mix until well incorporated.

Spread one third of the batter onto bottom of prepared pan.  Sprinkle 1/3 of the blueberries on top.  Spread another third of the batter and another third of the blueberries.  Repeat one more time with the remaining batter and berries.

If you wish not to do this step, just mix the berries into the batter.

Next place baking dish into the oven and bake 30-40 minutes, or until a toothpick inserted into center comes out clean.  Cover with foil if top begins to brown too much.  This is one draw back of gluten free baking, is the top of the cakes seem to brown fast.

Remove from oven and allow to cool.

Gluten free baking is really an art. How so? Will if you are use to baking with gluten containing flours, from a grain, and not flour from a nut, it can be caught difficult, if not to say stressful. We say stressful, because of all the effort and time you spent on preparing and baking, to only have a flop as they say, is stressful.

Slice of Gluten Free  Blueberry Lemon Bread topped with Organic ButterIf your first gluten free dessert doesn’t turn out perfect, just try again, like we did. Link here to view our very first gluten free dessert here at Splendid Recipes and More.

It was delicious, though the texture was not right. We kept trying and have come out with some good results.

Desserts made with almond flour and even coconut flour, taste really good with a good Italian or French roasted coffee, or even an Espresso.

Serve the dessert bread warm with a dab of organic butter or coconut butter.

Please leave us your thoughts on going gluten free.

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Quinoa Tuna Patties

Quinoa Tuna Patties

We were hungry, and I thought fast, and this is what I came up with, “Quinoa Tuna Patties.” Quinoa is a gluten-free whole grain, will actually it has been simulated to be called a whole-grain.

Wikipedia describes quinoa best by saying, ” Quinoa is a species of goose-foot, it is a grain grown primarily for its edible seeds. It is a pseudo-cereal rather than a true cereal. It is not a member of the grass family, it is closely related to species such as beetroots or spinach.”

Quino Nutrition Label Quinoa is the only eatable plant grown for consumption that has the perfect balance of all 9 essential amino-acids essential for human health. The only other food that is eaten with all 9 amino-acids is beef, poultry, and pork. meat. It also contains some vitamins and minerals as shown in the Quinoa Nutrition label image.

It is recommended to rinse quinoa before cooking it. Why?  Because the seeds are coated with saponin which is  a bitter substance that protects the seeds from predators. However, most packaged quinoa sold in the U.S. has been pre-rinsed, but taking the side of caution is best.

Tuna when purchased fresh will contain between 22 and 24 grams of protein. The “yellowfin” has the most protein from all ocean harvested tuna. If purchasing canned tuna, keep in mind it is pasteurized during the canning process. If the meat is dark, 100 gram serving has 25 grams of protein, were as white meat tuna has 23 grams. Tuna also provides essential amino-acids.

Both quinoa and tuna are secondary sources of energy (complex carbohydrates are first) with their primary purpose, being to build muscle, and protect the integrity and health of human cell tissue.

This meal can also be prepared in 30 minutes and is also considered a Salad as a Main Course, because of having a meat mix in with it.

Now for our featured recipe: Quinoa Tuna Patties, and here is what you will need.

12 to 16 ounces of mixed leafy greens

10 ounces (2 5 oz. cans) tuna

1 or 2 medium eggs

1/4 cup bread crumbs, prepared with toasted sourdough bread

1/8 teaspoon Himalayan salt

1/2 teaspoon garlic powder

1 cup mixed vegetables

2 to 3 tablespoons avocado oil

Vinaigrette for leafy greens to follow.

Mixing ingredients for - Ouinoa Tuna PattiesCook quinoa according to package instructions and set aside. While you are cooking the quinoa, heat some water to boiling, place frozen mixed vegetables into a large bowl and pour hot water over them for about 2 minutes, or until thawed out. Drain off water and set aside.

Open the cans of tuna and drain off water. In the large bowl with vegetables add tuna, eggs, salt, garlic, and bread crumbs. Mix together until well incorporated.

frying tuna patties in avocado oilYou and either form a ball of tuna mix with your hands and fry in a large heated skillet with avocado oil or as we used a cookie cutter, to form the tuna patties. We only used one egg, therefore it did not hold together well. Next attempt at this meal, we will use two eggs and possibly 1/3 cup of bread crumbs. Cook on both sides just enough to warm the ingredients and cook the eggs, about 2 minutes on each side.

Plated Quinoa Tuna Patties Mix in a small jar 1/4 cup ginger syrup (purchased at Natural Grocer’s, or your favorite health food store), 4 tablespoons avocado oil ( a 1 litter bottle at Costco is $9.79 – 2014) and 2 tablespoons rice vinegar. Place lid on jar, and shake. Plate leafy greens, drizzle vinaigrette over greens and top with a Quiona Tuna Pattie, and serve.

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Wheat Free Alternative Grains and Other Plant Sources

Wheat Free Alternative GrainsWhole grains are a big part of a healthy diet. They make up a large part of the bottom of the food pyramid. But it’s not just whole wheat and brown rice. As you take on the wheat-free lifestyle, you soon discover the wide variety of grains to choose from.

In recent years there has been a frenzy of interest around quinoa. It’s just one of the grain alternatives you can choose from. All of these are healthy swaps in your favorite breads, pastas and side dishes.

Quinoa (pronounced KEEN-wah)

This is a nutritious super-food that’s actually a nut from Peru. Quinoa has a slightly nutty flavor. It cooks faster than rice, in about 15 minutes. It’s a versatile ingredient that’s good as a hot cereal or ground into flour. It adds moisture to baked goods. Try it in a dish like Autumn Root Vegetables with Quinoa.

Flax seed

This seed has a nutty flavor. They need to be ground to get the most nutritional fiber value, although they can be toasted whole first than Flax seed an alternative to wheat flourground for later use. Add them ground to add to salads, cereal and bread dough.

Liquid flaxseed oil is also available. Try this recipe Buttermilk Marinated Chicken Breast with Flax and Wheat Germ Breading.

Buckwheat

This alternative to wheat is not a member of the wheat family and it isn’t technically a grain, but it’s often used in place of grains. It’s a good alternative for those with wheat allergies. Diets rich in buckwheat seem to promote lower cholesterol and lower blood pressure. Buckwheat is sold both roasted and raw and used whole, cracked or ground into flour. Use as a flour in pancakes with this recipe Gluten Free Buckwheat Pancakes 

Amaranth plant and seeds

Photo Credit: news.nationalgeographic.com/

Amaranth

The amaranth is a broad-leafed, bushy plant that grows about six feet tall. It has brightly colored flowers that can contain up to 60,000 seeds. The seeds are nutritious and are ground into flour. Not a true grain, amaranth is often called a pseudo-cereal. Amaranth belongs to the plant family that includes beets, chard, spinach, and some weeds. Try these recipes made with Amaranth flour, like Amaranth Pasta , Amaranth Pancakes, or Traditional Amaranth Atole Recipe.

 

Rice flour

Rice flour is used to enhance other grains. Available in both white and whole grain brown, rice flour is finer than wheat.

Millet

Millet is a drought-tolerant grass. The seeds can be used as a sorghum substitute. It can be used like rice, served creamy or fluffy.

Oats

Oat flour alternative to wheat flour

Oat Flour

Oat flour is another great alternative to wheat. When using oats you should select gluten-free oats. These are specially-selected varieties that have eliminated the cross-contamination with wheat, barley and rye.

There is also Almond flour and Coconut flour that are becoming the top of the list alternatives to using wheat.

These are the most popular whole grains or other plant sources you can find to substitute for wheat. Each has its own unique flavor and can be used in many different ways to add variety to your cooking and baking.

 

 

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