Wheat is an important part of the American diet, and also a variety of traditional cuisine in other countries. Anyone who undergoes a gluten-free diet will understand that the wheat is not easy to be replaced and that most of wheat-free products have a quite strange flavor. However, the success of wheat-free diet, particularly wheat-free baking is determined by the flour.
Wheat contains gluten, a protein responsible for a chewy texture and the protein can also be found in other grains such as rye, barley, and triticale, a cross between wheat and rye. According to Carol Fenster, PhD, gluten has an important influence on a variety of baked products such as bread, cookies and pastries, so that the use of baking soda can be challenging.
In fact, many gluten-free recipes using gluten free flour to improve the texture of the food. Some of the foods that function as a basic ingredient of gluten free products are as follows:
– Fava beans
– White beans
– Brown rice
They are free of gluten, but still not recommended for paleo diet, a diet which forbids the consumption of grains.
Challenges faced in realizing Paleo Baking
Paleo Diet is the custom of our ancestors in the Paleolithic period, between 2.5 million and 10,000 years ago. They got foods as hunter-gatherers and their diet was poor in nuts, sugar, dairy, and refined grains. They took the meat as a staple food. Certainly we will face difficulties in performing ancient Paleo diet but we can use some cookies as follows:
1. Almond Flour
It contains proteins in large quantities as well as monounsaturated fats and omega-6 fatty acids, which allow pie to be baked easily. Almond flour also contains fewer carbohydrates than most of gluten free-based products.
2. Coconut Flour
It is popular flour made of ground coconut meat that has been suppressed for coconut milk. This flour can absorb water so it is great if used as the basis of pastries. Coconut flour is rich in fiber and low in carbohydrate content so it is recommended for diabetics. But this powder is not recommended for people with IBS or SIBO.
3. Cassava Flour
Cassava is a food favorite for the people of Asia, Africa, and South America. The flour is the basic ingredient of tapioca. Cassava flour has a creamy texture and neutral flavor. People with latex allergies are advised not to consume cassava as they may experience hypersensitivity.
4. Chestnut Flour
Chestnut grows on trees. It is rich in starch and poor in fat. It also contains phytic acid, a compound that can bind to a variety of important nutrients. Chestnut flour contains various vitamins and nutrients, such as vitamin B6, C, potassium, folate, manganese, and copper.
They are a root vegetable commonly grown in the Mediterranean and Africa regions. Tigernuts have a sweet flavor and are rich in resistant starch and fiber-healthy bowel functioning as pro biotic agents. Not only fiber and starch, they are also rich in potassium, protein, and magnesium. The tigernuts are strongly recommended to be combined with almond flour and coconut flour.