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 May 2015 published study 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 GrainsWheat is one of the world’s most commonly consumed grains.

It comes from a type of grass called Triticum that is grown in numerous varieties worldwide.

Common wheat, the wheat used to make bread, is related to grains which include durum, spelt, emmer, einkorn, and Khorasan wheat.

For some individuals, wheat can trigger a harmful immune response as is it contains a protein called gluten.

What Is Gluten

Gluten is a family of proteins found in grains, including wheat, rye, spelt, and barley.

Of the gluten-containing grains, wheat is by far the most common.

The two main proteins in gluten are glutenin and gliadin. Gliadin is responsible for most of the adverse health effects of gluten (Source: National Center for Biotechnology Information).

If you are one of the individuals who is bothered by gluten, you will be happy to know there are gluten-free or wheat free alternatives.

If you have already taken on the wheat-free lifestyle, you may have discovered the wide variety of wheat free grains to choose from.

Each with its unique flavor and baking properties.

All of the following alternatives to wheat are healthy swaps in your favorite breads, pastas and side dish recipes.

Wheat Free Alternative Grains

Quinoa

Quinoa is a nutritious grain from Peru. It is a versatile ingredient, besides being used as an Quinoa wheat free alternative

alternative flour used in muffins, pancakes and bread, it can be prepared as a hot cereal, added to soups or use as a salad topping.

Quinoa contains all the essential amino acids, making it a complete protein source.

It also contains manganese, phosphorus, copper, folate, iron, magnesium and zinc.

Quinoa’s texture is crunchy and has a nutty flavor.

Flax seed

Flax seed wheat free alternative

This seed has a nutty flavor. They need to be fresh ground to get the most nutritional value from them.

Though they can be toasted whole first than ground for later use, but with less nutritional value.

Ground golden flax seedGolden flaxseeds are lighter in color and have a milder or more neutral flavor, while the brown flaxseeds have more of a nutty flavor.

They can be added to salads, cereal and when baking bread.

Buckwheat

Buckwheat flour wheat free alternative Though it may sound like it, buckwheat 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 (National Library of Medicine).

The most common or traditional use of this flour is making Buckwheat Pancakes.

Amaranth

Amaranth flour 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-grain, which are seeds but have grain-like characteristics.

Amaranth belongs to the plant family that includes beets, chard, spinach among other eatable sources.

Oats

Oat flour is another great wheat alternative. Oat flour has a good amount of protein and fiber, plus a tender texture and mild taste. It can be use it in recipes that include pancakes, protein bars, and cookies.

When using oats as an alternative to wheat, be sure to select gluten-free oats.

These are specially-selected varieties that have eliminated the cross-contamination with wheat, barley and rye.

More Wheat Free Alternatives

Almond flour wheat free alternative There is also Almond flour, which is versatile and easy to work with.

Use almond flour in place of breadcrumbs for breading fish or meat. You can also swap it for white flour in baked goods such as brownies.

Coconut flour wheat free alternative Coconut flour though is not good flour to use entirely by itself, as it bakes very differently from white flour and other flour substitutes.

Coconut flour absorbs a lot of moisture and yields a denser, heavier texture out come.

It requires more eggs or wet ingredients to perform.

This flour alternative is ideal for quick breads with lots of wet ingredients, such as banana bread.

There is also chickpea flour (made from beans), as well as tiff flour and millet flour among many others.

Storing Your Gluten-free Flour

Alternative wheat flours are not cheap, so you want to make sure you store them correctly.

It is best to them in the freezer to prevent them from going rancid.

You can store the flours in their original packaging, or in freezer safe containers.

Each alternative flour has its own unique flavor and can be used in many different ways to add variety to your cooking and baking.

Try These Gluten-free or wheat free alternative recipes –

  1. Gluten Free Iron Skillet Pecan Coconut Cake
  1. Gluten Free Blueberry Lemon Bread
  2. Gluten Free Carrot Cake with a Cream Cheese Frosting
  3. Gluten Free Creamy Pesto Fettuccine
  4. Gluten Free Penne with Smoked Bacon and Butternut Squash

Read More Here:

National Gluten Free Baking Week

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