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Spring 2013
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Gluten
Free
Baking
www.canolarecipes.ca
WHAT IS CELIAC
DISEASE?
ALL ABOUT
FLOURS
QUICK AND EASY
GLUTEN FREE RECIPES
Live Well, Eat Well.... Be Well!
GLUTEN FREE BAKING
i
What does Be Well!
I
n our gluten free issue, it’s about living to your
fullest potential. Some days, it can be a challenge
to find balance with food, exercise, work and family.
But as we have learned from Phyllis, it’s the
perspective you take that will refocus challenges
into opportunities. Read more on page 3.
We see challenges in every direction we turn.
Our farmers face challenges everyday with weeds,
insects, wetness, drought and the ever changing
markets. This list can go on and on.
really mean?
At the Manitoba Canola Growers we try to Be Well
at everything we do. We are inspired by our farmers,
our partners and you! We are passionate about what
we do and love to hear about what drives you.
Share with us on the blog www.blog.canolarecipes.ca
or our Twitter handle @canolagrowers or email
jenn@mcgacanola.org or ellen@mcgacanola.org
You might just win a cool prize package for commenting.
Be Well!
Be Well...It can be opportunity to turn a challenge
into something positive. Examine your food choices.
We want you to eat your best so you can be your
best like our farmers.
@ellencanola
@jeniferdyck
Do I have a gluten intolerance or sensitivity?
According to the Canadian Celiac Association, the term “gluten sensitive” describes people who get symptoms when they
eat gluten, but have not been diagnosed with celiac. Most of these individuals are self-diagnosed and find that a gluten
free diet works for them. The term “gluten sensitive” technically also includes all individuals with celiac disease but they are
referred to as “gluten intolerant” in cases where celiac disease has been diagnosed.
The phenomenon of gluten sensitivity is being researched and there is not yet a diagnostic test available to test gluten
sensitivity. When in doubt, consult your physician so you can get tested for celiac disease.
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GLUTEN FREE BAKING
Spring 2013
Recipes
In this issue
02
Sesame
Bread
03
05
Chocolate Chiffon
Cake with Seven
Minute Frosting
06
04
Fudge
Brownies
08
07
Cool Canola
Pie Dough
09
Mini Chocolate
Chip Cookies
10
11
When you get
Squeezed What
Comes Out?
Ugh…do
I have to?
All About
Flours
12
All about Oils
What is
Celiac Disease
Manitoba Canola
Growers Education
and Promotion Team
Ellen Pruden
ellen@mcgacanola.org
Jennifer Dyck
jenn@mcgacanola.org
Wendy Elias-Lopez
weliaslo@gmail.com
Contributing writers
Phyllis Reid Jarvis
Life Coach and Nutrition
Counseling Services
living@ultimatepotentials.ca
Rebecca Hadfield
zenbecca.blogspot.ca
ticketyblog.blogspot.ca
Chef Mary Jane Feeke
Benjamin’s Foods
www.benjaminsfood.ca
Photography
Brian Gould
Coconut
Cupcakes with
Lemon Frosting
Food Stylist
Judy Fowler
Editor
Bev Phillips
13
Cinnamon Raisin
Pancakes
Design
Vantage Studios Inc.
vantagestudios.ca
follow us on:
search Manitoba Canola Growers
Manitoba Canola Growers
400-167 Lombard Ave
Winnipeg, Manitoba R3B 0T6
Cover Photo: Bean Flours
Tel: 204.982.2122
info@mcgacanola.org
The Manitoba Canola Growers Association is made up of 9,000 canola farmers who grow approximately 3 million acres of canola each year.
Copyright © Manitoba Canola Growers Association. All rights reserved. No part of this publication shall be copied or stored in any retrieval system without prior written
GLUTEN FREE BAKING i
permission of the copyright owner.
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1 cup sorghum flour 250 mL
3/4 cup tapioca starch 175 mL
2/3 cup almond meal 150 mL
(finely ground almonds)
1/2 cup millet flour 125 mL
1 Tbsp brown sugar 15 mL
2 tsp xanthan gum 10 mL
1 tsp salt 5 mL
1 Tbsp rapid rise yeast 15 mL
1 1/4 cups warm water 300 mL
2 Tbsp canola oil 30 mL
1/2 tsp lemon juice 2 mL
2 eggs 2
4. Using a stand mixer with a flat paddle
attachment, beat together water, canola
oil, lemon juice and eggs until well
mixed and frothy.
5. Add dry ingredients to the wet
mixture and beat on low speed for
about 4 minutes, or until mixture looks
very smooth and very sticky.
6. Scrape the dough into oiled loaf pan.
Smooth the surface. Sprinkle with
sesame seeds.
7. Cover with an oiled piece of plastic
wrap (oiled side down) and place pan
in a warm place. Allow the dough to
rise until almost double in size, about
30 – 40 minutes.
1. Preheat oven to 375°F (190°C).
8. Remove plastic wrap and bake loaf
for 40 – 45 minutes or until it sounds
hollow when tapped.
2. Spray a 9x5 inch (23x13 cm) loaf
pan with canola oil.
9. Remove from pan and place on
wire rack to cool.
3. In large bowl, combine sorghum,
tapioca, almond meal, millet, brown
sugar, xanthan gum, salt and yeast.
Mix well. Set aside.
Makes 1 loaf
2 Tbsp sesame seeds 30 mL
2
GLUTEN FREE BAKING
Nutritional Analysis
per serving (66 grams)
Calories . ...................................................... 170
Protein ......................................................... 6 g
Total Fat ....................................................... 6 g
Saturated Fat ............................................... 0.5 g
Cholesterol .................................................. 25 mg
Carbohydrates ............................................. 25 g
Fibre ............................................................ 4 g
Sodium ........................................................ 170 mg
The Celiac Scene
The Celiac Scene is a website that
provides free local maps to celiacendorsed restaurants across Canada
and celiac-friendly fast food chains
across North America. You will find
information on local restaurants and
services catering to the gluten free
by province, city and district on
your computer or mobile device.
Visit www.theceliacscene.com
When you get
squeezed, what
comes out?
“When your back is against the wall, that’s
when your true self shines” — Unknown
About five years ago I had the privilege
of working with a client who was referred
to me by his physician for diabetes
coaching. As is usual, he completed the
intake form listing weight loss as his
reason for the consultation.
Further on in the intake form he was asked
to list any obstacles or barriers that could
prevent him from achieving his goals. He
listed himself and went on to describe
how he ate no matter what. It didn’t matter
if he was truly hungry or if he was full –
he ate. His weight and consequently his
diabetes had gotten out of hand.
At the session we got to talking about why
he came to see me and what it would
take for him to feel he had accomplished
his goal. To make a long story short, we
discussed the fundamentals of diabetes
management through healthy eating,
exercise and overall lifestyle management.
He also kept bringing up his spouse’s
mother who was living with them at the
time. I noticed this and asked if he would
like to talk about this living arrangement.
It quickly became clear he was feeling
neglected by his spouse because she
had committed to caring for her dying
mother at home.
This had been going on for six months.
He felt guilty for feeling that way but
proceeded to describe their 30 years of
marriage excluding the past year, when
he was the sole recipient of his spouse’s
attention. Now he felt there was no
attention given him and he resented his
mother-in-law. He was feeling squeezed.
Through coaching we identified the
crux of his eating issues. By answering
key questions that raised his awareness
of the importance of taking the attention
off himself and focusing it on his spouse
and her mother, he identified just how
selfish he was being – this was his
own conclusion!
Over the next few sessions he identified
how he was able to engage in the process
of caring for his spouse and her mother.
He was truly amazed at how good that
made him feel.
So who are you when you get squeezed?
Watch your actions, your words and overall
thought processes when you are faced
with a difficult situation, a person you
see as being difficult or a task that seems
insurmountable. Your true character will
shine. If you identify a characteristic that
you would like to replace with a more
positive characteristic, coach yourself out
of it as follows:
Key Questions to Ask
• Is this who I intend to be? If you answer no, follow with:
• What characteristic do I desire to show when I get squeezed? Once you identify the characteristic ask:
• What actions will I need to
take to make this trait a
permanent part of who I
am in challenging situations?
• What results will I see that
will tell me the new desired trait is being practised?
• How will I evaluate my character to know I am
indeed who I desire to be when I get squeezed?
A Life Coach is a great resource to help you create a life plan. A Coach will work with you to
provide tangible results and support you in transferring these results in all other aspects of
your life. A coach will support you to be accountable to your self-development goals, as well
as stop to celebrate your achievements along the way.
Live Well…Phyllis
GLUTEN FREE BAKING
3
Ugh…
do I have to?
I am known as a bit of a “fitness
enthusiast”, but it wasn’t always that way.
I used to joke that if anyone saw me
running, it meant that I was being chased
and they should call for help.
Daily exercise just didn’t fit into my
rigorous schedule of TV watching and
sitting perfectly still. For the past few years,
though, I have been making almost-daily
trips to the gym or hitting the streets for
a run or a bike ride. It took a while to get
into it, but once I caught the workout bug,
there was no going back.
Recently, I had the opportunity to speak to
a group of people who were just starting
their weight loss/fitness journey. During
the Q & A, one gentleman raised his hand
and asked if there were days when I just
didn’t feel like exercising and, if so, how I
managed to find the motivation to do it.
I thought about it for a second and giggled
when I realized that there is a moment
before every workout that I think, “Ugh…
do I have to?” The difference between the
new me and the old me, however, is that I
can finally say to myself, “Yes, you have to.”
There are several ways that you can get
motivated to exercise. First of all, anyone
who has ever hit that “runner’s high” or
has felt the excitement after pushing their
body to a new level knows that in itself
can be a pretty strong motivator.
For the uninitiated, it’s hard to imagine that
being sweaty and exhausted can actually
feel good, but it can and it does.
If that’s not enough for you, there are
other ways to get up and off that couch.
The old saying “Do what you love, love
what you do” applies not just to career
aspirations, but to fitness as well. It may
take you several tries, but once you find
“your” activity and fall in love with it,
you will find more excuses to do it
than to not do it.
4
GLUTEN FREE BAKING
And, it helps to remember that it’s okay
to fall out of love with something, too.
I had a brief and torrid affair with step
aerobics a few years ago, but one day
realized that I liked the view from atop
a spin bike much better. (We’ve been
together ever since.)
Sometimes, it helps to buddy up. Having
a “fitness bestie” is a great way to stay in
the game. A like-minded friend, or a group
of friends, can keep you accountable and
push you towards your goals, just as long
as you have a reciprocal agreement. If
you set and achieve milestones together,
you also get to celebrate them together.
It’s a win-win situation. If you don’t have a
partner to work out with, consider group
fitness classes, a personal trainer, or even
a “virtual buddy”, in DVD or MP3 form.
Lastly, some people (myself included)
are motivated by tangible things – seeing
the numbers drop on the scale, or the
pants loosening up, for example. If this
is important to you, keep a couple of
“before” pictures tucked away. When you
start to lose your drive, look back at where
you started.
Knowing how far you have come can
often give you a little push to see how
much further you can go. If you are trying
to find motivation, there’s a good chance
you’ll find it right inside yourself. You just
have to know where to look.
Keep Well…Rebecca
Rebecca is a fitness instructor, blogger
(Relish and Everything is ticketyboo! ),
artist, reluctant morning person, and
notorious killer-of-plants. She lives in a
foliage-free home with her teenage
son, Jacob
ChoconlaCtaeke
ChithffSoeven Minute
Best Cooking Pulses
Best Cooking Pulses is a Canadian,
family-owned agri-foods business.
Its products include naturally
polished green and yellow split
peas, whole peas, chickpeas, lentils,
pulse flours (pea, chickpea, lentils
and beans), pea fibre, pea bran
meal and roasted split peas.
wi Frosting
2 cups rice flour 500 mL
1 cup potato starch 250 mL
1/2 cup cocoa powder 125 mL
2 tsp baking powder 5 mL
1 tsp salt 2 mL
8 egg yolks 8
1 cup water 250 mL
2/3 cup canola oil 150 mL
10 egg whites 10
1/4 tsp cream of tartar 1 mL
1 3/4 cups sugar 425 mL
1. Preheat oven at 325°F (180°C).
2. Spray two 9 inch (23 cm) round cake
pans with canola oil.
6. Fold 1/3 of the egg white mixture into the flour mixture until well mixed. Add remaining egg white mixture and
continue to fold ingredients together
until ingredients are just combined.
7. Pour mixture into oiled cake pans.
8. Bake for 30 – 35 minutes or until
toothpick inserted into the center
comes out clean.
9. Cool cakes 10 minutes on wire racks.
Remove cakes from pans and return
to wire racks to cool completely.
Seven Minute Frosting
One of the company’s two
pulse-dedicated facilities, located
in Portage la Prairie, Manitoba,
uses proprietary milling methods
to create “Best” pulse flours, pea
fibre and bran products. And best
of all, “Best” pulse products are
gluten free.
For more information visit the website
www.bestcookingpulses.com
3. Remove frosting from heat. Add
vanilla and continue to beat 1 more
minute, until mixture reaches
spreading consistency.
This mixture will frost the top and sides
of a 9 inch (23 cm) layer cake.
Yield: 12 servings
1 1/2 cups sugar 375 mL
3. In a large mixing bowl, combine rice
flour, potato starch, cocoa powder,
baking powder and salt.
1/3 cup cold water 75 mL
Nutritional Information
2 egg whites 2
serving size (167 grams)
1/4 tsp cream of tartar 1 mL
Calories . ...................................................... 440
4. Add egg yolks, water and canola oil.
Mix well.
1 tsp vanilla 5 mL
Protein . ...................................................... 8 g
5. In separate mixing bowl, beat together egg whites and cream of tartar until frothy. While beating, gradually add
sugar, about 2 Tbsp (30 mL) at a
time, and continue to beat just until
stiff peaks form.
1. In the top of a double boiler, combine
all ingredients except vanilla.
2. Beat with electric mixture over
simmering water, beating constantly,
on high speed, for about 7 minutes,
or until frosting forms stiff peaks.
Total Fat ....................................................... 16 g
Saturated Fat................................................. 2 g
Cholesterol .................................................. 140 mg
Carbohydrates ............................................. 74 g
Fibre ............................................................ 1 g
Sodium ........................................................ 320 g
GLUTEN FREE BAKING
5
1/2 cup gluten free all-purpose flour 125 mL
Fudgenie
Brow
2/3 cup cocoa powder 150 mL
1/4 cup brown rice flour 60 mL
1/4 cup coconut flour 60 mL
1/2 tsp baking powder 2 mL
1/2 tsp salt 2 mL
1/2 tsp xanthan gum 2 mL
1/2 cup brown sugar 125 mL
1/2 cup white sugar 125 mL
1/3 cup canola oil 75 mL
1 egg 1
2 tsp vanilla 10 mL
1/3 cup warm water 75 mL
1 cup semi-sweet chocolate chips 250 mL
1. Preheat oven 350°F (180°C).
2. Spray a 9x9 inch (23x23 cm)
pan with canola oil.
3. In a large bowl, combine all-purpose flour, rice flour, coconut flour, cocoa
powder, baking powder, salt and
xanthan gum. Set aside.
4. In second large bowl, beat together sugars, canola oil, egg and vanilla
until well combined.
5. Add dry ingredients and warm water to sugar and egg mixture and continue
to mix just until ingredients are
combined. Mixture will be very
thick. Stir in chocolate chips.
6. Spread batter into prepared pan
using a wet spatula.
7. Bake in oven for 20 - 25 minutes
or until a toothpick inserted
comes out clean.
Makes 12 - 15 servings.
Nutritional Analysis
per serving (51 grams)
Calories . ...................................................... 190
Protein ......................................................... 2 g
Total Fat ....................................................... 0 g
Add a Pulse to Your Meals!
Pulses are a part of the legume family. They’re a great source of nutrients and add
fibre to your gluten free diet. Pulses are local, good for you, low in cost and so
versatile! You will find pulses of various shapes, sizes and colours. Whether split or
whole, or ground into flour, they can be the foundation or accessory to a recipe,
increasing the nutritional value of your dish.
6
GLUTEN FREE BAKING
Saturated Fat ............................................... 2.5 g
Cholesterol .................................................. 10 mg
Carbohydrates ............................................. 28 g
Fibre ............................................................ 2 g
Sodium ........................................................ 140 mg
Cool Pie
Canolaugh
Do
1 1/2 cups rice flour 375 mL
Baking Instructions
3/4 cup cornstarch 175 mL
1. Dough is easier to roll out between
two pieces of plastic wrap.
1/2 cup potato starch 125 mL
2 Tbsp sugar 30 mL
2 tsp xanthan gum 10 mL
1/2 tsp salt 2 mL
2/3 cup frozen canola oil* 150 mL
1 egg, lightly beaten 1
8-9 Tbsp ice water 120-135 mL
1. Freeze canola oil for 2 hours or
overnight for the best results.
2. In a large bowl, combine rice flour,
cornstarch, potato starch, sugar,
xanthan gum and salt. Using pastry
blender, cut in the frozen canola oil.
3. Add beaten egg and mix just until
combined. Add ice water, 1 Tbsp
(15 mL) at a time. Mix just to combine
again and the dough will hold together
in a ball.
4. Turn dough out onto board. Divide
dough in half. Wrap each half in plastic
wrap and refrigerate until ready to use.
2. Roll pastry over rolling pin to transfer
to pie plate.
3. If dough cracks when working with it, simply pat and press dough back together in the pie plate.
4. When ready to bake, remove from refrigerator. Roll out each half to fit
pie plate. Trim and flute edges.
5. Add with favourite filling and bake.
6. The pastry can also be baked blind (without filling). Prick all over with a fork. Bake at 400°F (200°C) for about
10 minutes or until golden brown.
Makes 2 pie crusts
*Note: Measure out your canola oil
in a container and freeze it. Canola oil
will freeze solid overnight. In its frozen
state, it mimics a solid fat for baking,
giving a light flaky texture with better
health properties.
Why Freeze Canola Oil?
Freezing canola oil allows you to
use it in recipes that require a
solid fat for functionality (like pastry).
Frozen canola oil remains trans-fat
free and is significantly lower in
saturated fat than other
fat alternatives for making pastry.
Nutritional Analysis
serving size 1/8 slice of crust
Calories . ...................................................... 170
Protein ......................................................... 2 g
Total Fat ....................................................... 10 g
Saturated Fat ............................................... 1 g
Cholesterol .................................................. 15 mg
Carbohydrates ............................................. 20 g
Fibre ............................................................ 1 g
Sodium ........................................................ 45 mg
GLUTEN FREE BAKING
7
All About Flours
The combination of flours and amounts used in these recipes were carefully
selected and tested for each recipe. The results vary depending on what you
are baking; breads, cakes and cookies each require a different reaction. Each
type of flour serves a purpose in the recipe, providing it with moisture, protein
or smoothness. The xanthan gum is required in the absence of gluten. Its role
is to hold your baked goods together and give them some stretch.
Flours that provide
smoothness:
• Corn flour
• Potato starch
• Tapioca flour
• Arrowroot flour
8
GLUTEN FREE BAKING
Flours that provide protein:
• Brown rice
• Cornmeal
• Quinoa
• Millet
• Amaranth
Flours that add
moisture:
• Potato starch
• Quinoa
All about Oils
Not all fats are bad. We actually need fat in our bodies to keep us warm, insulate our organs and absorb
fat-soluble vitamins. Canola oil is a healthy, local, good-for-you product that provides the essential fatty acids
omega-3 and omega-6. It’s very low in saturated fat, has no cholesterol and is trans fat free.
Canola oil is a local product we can all benefit from using in our cooking and baking every day.
It’s economical and jam packed with all the right fats and the least of the bad fats.
COMPARISON OF DIETARY FATS
low in saturated fat
high in omega-3 fat
Saturated fat raises the bad LDL cholesterol in your blood and
has been linked to increased risk of coronary heart disease.
Omega-3 fat must also be consumed in your diet and helps
protect against heart attacks and strokes.
a source of omega-6 fat
high in monounsaturated fat
Omega-6 fat must be consumed in your diet and is
important for the brain and essential for the growth and
development of infants.
Monounsaturated fat may reduce the risk of coronary heart
disease by lowering bad LDL cholesterol in the blood and
helping control blood glucose.
Can I Use Canola Oil If I Have Celiac Disease?
Yes. Pure canola oil is gluten free and non-allergenic. When any oil is extracted, small amounts of proteins from the seeds or nuts can remain
in the oil. However, as canola seeds are not related to wheat, any proteins found in the oil should not cause a celiac reaction.
Canola can be grown in rotation with wheat, rye, barley or triticale, but the seed is always cleaned before processing. After crushing, canola
oil is refined and tested for any detectable levels of gluten proteins.
Canola oil is a great choice for a healthy diet because it’s lowest in saturated fat, has a good balance of omega-3 and
omega-6 fatty acids and is trans-fat free.
Celiacs should always read the label and be aware of allergies to preservatives and/or additives in all food.
GLUTEN FREE BAKING
9
Mini Chip
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C ookies
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1/2 cup canola oil 125 mL
1/2 cup sugar 125 mL
1/4 cup brown sugar 60 mL
1 egg 1
2 tsp vanilla 10 mL
1 cup gluten free all-purpose flour 250 mL
1/4 cup quinoa flour 60 mL
1/2 tsp baking soda 2 mL
1/4 tsp salt 1 mL
1/2 cup mini chocolate chips 125 mL
1. Preheat oven to 350°F (180°C).
2. In a large mixing bowl, combine canola oil, sugar, brown sugar, egg and vanilla. Beat well.
3. In a second bowl, mix in all-purpose
flour, quinoa flour, baking soda and salt.
Mixture will be stiff. Add dry ingredients
to wet mixture and mix.
4. Stir in mini chocolate chips.
5. Form dough into 1 inch (2.5 cm)
balls and place on oiled or parchment
paper-lined cookie sheets, about 1½ inches (4 cm) apart. Press balls down with a fork.
6. Bake for 6 – 8 minutes or until
nicely browned.
7. Cool completely on a wire rack.
Makes 2 dozen cookies
Nutritional Analysis
per serving (35 grams)
Calories . ...................................................... 120
Only Oats
Protein ......................................................... 2 g
Oats are a safe addition for your gluten free diet as long as they are pure and not
cross-contaminated with other gluten-carrying cereals. Look for the Certified Gluten-Free
label. We recommend using Canadian-owned Avena Food’s Only Oats! The Canadian Celiac
Association Professional Advisory Board, in consultation with Health Canada, has developed
a recommendation for consumption of pure, uncontaminated oats.
Total Fat ....................................................... 7 g
To see it visit www.onlyoats.squarespace.com
Fibre ............................................................ 1 g
Saturated Fat ............................................... 7 g
Cholesterol .................................................. 10 mg
Carbohydrates ............................................. 13 g
Sodium ........................................................ 55 mg
10 GLUTEN FREE BAKING
As Seen
Cococnauket s
Cwituh Lpemon Frosting
1/2 cup ground almonds 125 mL
1/2 cup coconut flour 125 mL
1/4 cup chickpea flour 60 mL
1/4 cup cornstarch 60 mL
2 tsp baking powder 10 mL
1/2 tsp xanthan gum 2 mL
on
Tips for Celiacs:
• Read labels and ingredient
lists carefully
• Buy foods that are specifically labelled gluten free
• Keep a healthy and varied diet
• Focus on what you can eat and not on what you can’t eat
4. Gently stir wet mixture into dry ingredients along with the lemon juice.
5. In third bowl, beat egg whites
until soft peaks form.
6. Fold egg whites into the egg yolk
and flour mixture.
• Ask the server in a restaurant
if you have any questions
about a menu item or if
accommodations can be made.
Combine all ingredients in medium
bowl. Beat well until mixture is fluffy
and will spread evenly.
Makes 8 large cupcakes
1/2 cup canola margarine 125 mL
7. Transfer mixture to paper-lined
muffin cups.
3 eggs, separated 3
8. Bake in oven for 25 – 30 minutes.
per serving (124 grams)
3 Tbsp lemon juice 45 mL
9. Once cooked, remove from muffin cups and cool on wire rack.
Calories . ...................................................... 470
10. Frost with Lemon Frosting.
Total Fat ....................................................... 22 g
Lemon Frosting
Saturated Fat ............................................... 3.5 g
2 cups icing sugar 500 mL
Carbohydrates ............................................. 67 g
1/4 cups canola margarine 50 mL
Fibre ............................................................ 2 g
3-4 tsp milk 15-20 mL
Sodium ........................................................ 280 mg
1 cup sugar 250 mL
1. Preheat oven to 350°F (180°C).
2. In large bowl, combine ground almonds, coconut flour, chickpea
flour, cornstarch, baking powder
and xanthan gum. Stir to
combine ingredients.
3. In separate bowl, beat sugar
and canola margarine until fluffy.
Beat in egg yolks.
Nutritional Analysis
Protein ......................................................... 5 g
Cholesterol .................................................. 80 mg
2 tsp lemon zest 10 mL
1 tsp vanilla 5 mL
GLUTEN FREE BAKING
11
What is Celiac Disease?
By: Shelley Case, RD
Q: I have been hearing more about celiac
disease, and wonder if I may have it. What
exactly is celiac, and how is it diagnosed?
A: Celiac disease, also known as celiac
sprue or gluten sensitive enteropathy, is
an inherited digestive disorder affecting
between one in 100 and one in 200
people worldwide. With this disease,
specific proteins in wheat, barley and rye
(collectively known as “gluten”) damage a
person’s small intestine, so nutrients are
not well absorbed. Gluten can also affect
other parts of the body.
The symptoms are many, and vary in
different individuals. They range from
abdominal pain and bloating, to nausea,
diarrhea or constipation, migraines,
difficulty digesting lactose, weight loss
or easy bruising. Since these symptoms
can be common to other conditions,
people with CD are often misdiagnosed
with irritable bowel syndrome, lactose
intolerance, chronic fatigue syndrome,
diverticulosis (a condition of weakness in
the walls of the colon), ulcers or allergies.
Those with CD often suffer for years
before a correct diagnosis is made.
Celiac disease can develop at any age,
even in the senior years. It may be
triggered by a viral or gastrointestinal
infection, pregnancy, severe stress or
surgery. If CD is untreated, it can cause
nutritional deficiencies and increase the
risk of osteoporosis, intestinal cancers,
neurological disorders, infertility, as
well as possible development of other
autoimmune disorders. Celiac disease
can occur in combination with Type 1
diabetes, auto-immune thyroid disease,
autoimmune hepatitis, Down syndrome
and Turner syndrome. If a person has any
of these disorders and celiac symptoms or
a family history of CD, that person should
be screened for the disease.
Once a family doctor suspects CD, you
should be tested. The doctor can order
specific blood screening called tissue
transglutaminase (TTG) and endomysial
antibody (EMA). However, these tests
are not 100 per cent accurate; the
only way to be certain that you have
CD is to undergo an intestinal biopsy.
This procedure should be done by a
gastroenterologist in a hospital outpatient
setting. It is essential to get the testing
done before starting on the GF diet, as
this can interfere with making an
accurate diagnosis.
Once the diagnosis is confirmed, the
person with CD must stop eating all
foods and ingredients derived from
wheat, rye and barley. This is challenging
as gluten is found in a wide variety
of foods. Fortunately, many foods are
naturally gluten-free, including plain
meat, fish, poultry, eggs, legumes, nuts,
dairy products, fruits and vegetables, and
as well there are gluten-free flours and
starches that can be substituted for wheat,
rye and barley. And if you do prove to
have CD, you will also come to appreciate
the numerous gluten-free specialty
products now on the market.
CELIAC SYMPTOMS
•Abdominal pain, bloating and gas;
• Indigestion/reflux (heartburn);
•Nausea and vomiting;
• Diarrhea, constipation or both;
•Lactose intolerance;
•Weight loss
(cd can occur in obese individuals);
•Chronic fatigue and weakness;
• Iron, folate and/or vitamin
b12 deficiency;
•Other vitamin and mineral
deficiencies;
•Bone and/or joint pain;
•Easy bruising of the skin;
•Swelling of hands and feet;
• Migraine headaches;
•Canker sores;
• Menstrual irregularities;
• Infertility (in both women and men);
•Recurrent miscarriages;
•Elevated liver enzymes.
Additional Symptoms
in Children:
• Irritability and behavioural changes;
•Concentration and learning difficulties;
• Failure to thrive
(delayed growth and short stature);
• Delayed puberty;
• Dental enamel abnormalities.
Charts from: Gluten-Free Diet by Shelley Case
Shelley Case, RD, is an international celiac nutrition expert, consulting dietitian and author of Gluten-Free Diet: A
Comprehensive Resource Guide. See www.glutenfreediet.ca. Shelley Case is on the advisory boards of the Canadian
Celiac Association, the Celiac Disease Foundation and the Gluten-Free Intolerance Group.
The article was originally published in Allergic Living magazine and at www.allergicliving.com
12 GLUTEN FREE BAKING
iC nnaimsionn
Ra cakes
Pan
1 cup brown rice flour 250 mL
1/3 cup potato starch 75 mL
1/4 cup skim milk powder 60 mL
3 Tbsp tapioca starch 45 mL
1 Tbsp sugar 15 mL
2 tsp cinnamon 10 mL
1 1/2 tsp baking powder 7 mL
1/2 tsp baking soda 2 mL
1/2 tsp salt 2 mL
Gluten cross-contamination refers to
gluten free foods coming into contact
with foods that contain gluten. It can
happen anywhere in the process:
manufacturing, packaging and
preparation of food in restaurants or
in your own kitchen.
3. Form a well in the dry ingredients and pour wet ingredients into the well.
Mix ingredients until just combined.
Stir in raisins.
4. Using a ¼ cup (50 mL) measure,
cook pancakes in lightly oiled non-stick
fry pan, over medium heat, until golden on each side, about
2 minutes per side.
1/2 tsp xanthan gum 2 mL
5. Keep pancakes warm in the oven
until ready to serve.
2 cups water 500 mL
Makes 14 - 16 pancakes.
2 eggs 2
3 Tbsp canola oil 45 mL
1 cup raisins 250 mL
Avoiding Cross
Contamination in
the Kitchen
Nutritional Analysis
per serving (79 grams)
Calories . ...................................................... 150
1. In large mixing bowl, combine brown
rice flour, potato starch, skim milk
powder, tapioca starch, sugar,
cinnamon, baking powder, baking
soda, salt and xanthan gum. Set aside.
Protein ......................................................... 4 g
2. In second bowl, whisk together water, eggs and canola oil until well mixed.
Carbohydrates ............................................. 26 g
Total Fat ....................................................... 4 g
Saturated Fat ............................................... 0.5 g
Cholesterol .................................................. 30 mg
Fibre ............................................................ 1 g
Fortunately there are things to watch
for in your kitchen that will help you
avoid cross-contamination.
1.Crumbs are your enemy. Think about how small crumbs are and all the places they get into. Wipe down countertops, dishes, pots and pans, and microwaves. The smallest crumb can be the source of cross contamination.
2.Cook/bake your gluten free
foods first. If you’re baking a gluten free dish and one that contains
gluten, make the gluten free one
first to avoid contaminating your
gluten free dish.
3.Be selfish. With your cooking
utensils and tools that is. If possible, having your own set
of the basics will help avoid the possibility of contamination.
DO NOT double dip utensils and cutlery while cooking or eating.
Sodium ........................................................ 210 mg
GLUTEN FREE BAKING
13
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14 GLUTEN
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