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When dough made with wheat flour is kneaded, gluten forms as glutenin molecules cross-link to make a sub-microscopic network and associates with gliadin, which contributes viscosity and extensibility to the mix. If such dough is leavened with yeast, sugar fermentation produces bubbles of carbon dioxide which, trapped by the gluten network, cause the dough to swell or rise. Baking coagulates the gluten, which, along with starch, stabilizes the shape of the final product. Or to put it in simpler terms, gluten allows bread dough to become the edible sponge that turns into a loaf of bread when baked.
For the majority of the world’s population, gluten is a good thing, but for about one percent it’s not. An increasing number of people are becoming sensitive to gluten through disease, such as celiac disease, or because of food allergies.
The following three recipes are for gluten-free flour replacements. All require additional yeast and baking times. The sorghum flour will be the most flavorful with the rice and soy being somewhat bland. An additional note of caution; some people are allergic to soy products.
Following the three recipes is a list of prepared food products in the stores that do not list that they contain gluten but, in fact, use gluten as emulsifiers, modifiers and thickeners.
A gluten free baking mix:
4 cups sorghum flour 2 2/3 cups Tapioca flour
2 2/3 cups Potato starch
1 cup garbanzo & fava bean flour
Use one teaspoon of xanthan or guar gum for each cup of flour mixture used.
(Also double the amount of leavening agent used and increase cooking time by about 10 minutes.)
Gluten-Free mix II:
1/4 cup soy flour
1/4 cup tapioca flour
1/2 cup brown rice flour
Gluten-Free mix III:
6 cups white rice flour
2 cups potato starch
1 cup tapioca flour
Gluten-added products in the stores that don’t list gluten in labeling;
Watch for these words in the labeling;
Emulsifiers
Flavorings
Hydrolyzed Plant Protein
Natural Flavorings
Stabilizers
Starch
Be cautious with or avoid these foods;
Baked Bean (Canned)
Baking Powder
Beer
Breading and coating mixes
Brown Rice Syrup (May contain malted barley)
Canned meats and fish in broth
Caramel Color (Usually corn derived, but check)
Cheese products- Sauces and some shredded cheeses
Condiments (Carefully read condiment labels. Gluten is often used as a stabilizer or thickening ingredient in ketchup, mustards and Oriental sauces)
Deli Meats, breaded fish and meats, pre-packaged ground beef products and hot dogs
Dextrin (Usually corn derived but always check)
Dry-roasted nuts
Flavorings, food starches, seasonings, and malt are general and vague words to watch for on labels of packaged foods. These terms are often clues that the product may contain gluten. For example, "malt" vinegar and "malted" milk powder contain gluten.
Frozen French fries (In the coating)
Gravy Products (Dry products, bouillon cubes, and processed, canned products)
Hydrolyzed Vegetable Protein (HVP) and Texturized Vegetable Protein (TVP)
Imitation fish, meats and cheeses
Instant flavored coffee/cocoa mixes
Licorice candy (black and red)
Matzo Meal
Modified Food Starch
Mono and di-glycerides
Pickled Products
Salad Dressings
Sauces, including soy sauce which is commonly made by fermenting wheat. (Check ALL processed sauce labels- From BBQ sauce to ice cream toppings, chili pepper products and tomato sauce products-all may contain gluten)
Sausage (ask your butcher for fresh)
Self-basting poultry products including turkey with added "solutions"
Snack foods including flavored potato chips and corn chips
Soups, stocks and broth
Spice and herb blends (spices and herbs in their natural form do not contain gluten)
Rice products with seasoning packets
Additionally, most meat substitutes sold in the stores contain gluten. A good natural meat substitute is falafel (made from garbanzo beans).
When in doubt, contact the manufacturer and if the item seems safe, try a small amount first before eating a normal portion. To quote Ben Franklin; “when in doubt, don’t”.
