Gluten Free Diet Benefits with Recipes and Desserts

New York, NY (PRWEB) September 06, 2012

Kelley Herring of the Healing Gourmet, is the worlds leading provider of organic, sustainable gluten free recipes and meal plans for health and weight loss. She is also the Editor-in-Chief of a four-book series published by McGraw-Hill including: Eat to Fight Cancer, Eat to Beat Diabetes, Eat to Lower Cholesterol and Eat to Boost Fertility. For more than 10 years, Healing Gourmet has provided life-saving education to readers about the benefits of a natural diet and the proven power of foods and nutrients to promote health and protect against disease.

In her dessert book, Guilt Free Desserts written with today's health conscious consumer in mind, one will find how to :

Sweeten naturally with erythritol, xylitol, stevia and palm sugar

Create grain-free desserts that have all of the feel-good flavors and comfort qualities, with none of the fat-storing carbs or allergens.

Use the healthiest fats to create meltingly moist treats that fight free radicals

Replace grain-based flours with nut flours and beans

Bind your desserts without eggs, making your treats vegan and allergen-friendly too

Make delicious ice creams and creamy desserts without the use of dairy

Reduce the calories in your healthy desserts using veggie & fruit purees.

Healthy Flours: Better for Blood Sugar & Gluten Free Too

The first step in making healthier baked goods is to take a close look at the flour you use, according to Herring. Many bakers now choose whole grain flours over refined white flours. However, whole grain flours are still very high in carbohydrates and score high on the glycemic index. High glycemic foods cause your blood sugar to spike, raising insulin levels. Your blood sugar is directly linked to nearly every chronic disease including diabetes, cancer, heart disease, metabolic syndrome, obesity, macular degeneration, PCOS and many more.

And because insulin is the fat-storage hormone, eating high glycemic foods promote weight gain too. To avoid that muffin top then stay away from grain based flours. And heres another reason to avoid traditional flours: Most are made from wheat and contain gluten an allergenic protein that causes health issues for many people.

Unfortunately, most gluten free flours and pre-made gluten free baking mixes use a combination of high glycemic ingredients like rice flour, potato starch, tapioca flour and sorghum flour. So while the gluten is missing, all the blood sugar-spiking effects are still there.

There are healthy, low glycemic, gluten free option to use: Nut flours. Nut flours are surprisingly versatile and lend buttery richness to all kinds of baked goods from biscotti to cupcakes. And unlike grain-based flours, they are gluten free and low carb too. Here are the best nut flours to use in your baking according to Herring.

Almond Flour: This staple flour can be used to create everything from fluffy pancakes to crispy cookies. Opt for blanched almond flour which contains no skins. Unblanched almonds can add an unpleasant aftertaste when baked.

Coconut Flour: Coconut flour might look light and fluffy, but it is actually a dense, fiber-rich flour. A good rule of thumb is to use one egg for each tablespoon of coconut flour recipes.

Hazelnut and Pecan Flour: These are richer nut flours that can be used in combination with almond flour to punch up the nutty flavor. They are great in pie crusts and cookies of all kinds.

Not only are most nuts an excellent source of protein and fiber, but research shows they can help with weight loss and diabetes too. In fact, research shows that eating as little as 70 calories from nuts can go a long way to prevent overindulging. Thats because eating good fats stimulates the production of a hormone called cholecystokini that tells the brain it's had enough to eat. It also keeps one feeling full by slowing the emptying of the stomach.

Almost any nut can be ground into a flour. Its a great way to boost the nutrients and help to reduce the glycemic impact of your favorite desserts.

And nut flours arent the only low glycemic flour substitute to use...

Beans: A Stealth Ingredient for Springy, Moist Cakes

Yellow cupcakes made with cannellini beans and a chocolate cake made with chickpeas?

Beans are one of the secret ingredients youll find in many of Herring's Gluten Free Desserts. Used properly, they provide light, springy structure, moisture and tenderness to baked goods. One word of caution: Baked goods made with beans can have a slight beany flavor for up to 12 hours after baking.

When using canned beans, opt for an organic brand that is in BPA-free cans such as edens Organics.

Along with canned beans, bean flours are another good option to have on hand.

Here are the most popular bean flours and how to use them:

Garbanzo Bean Flour: Use 7/8 cup to replace 1 cup of wheat flour in baked goods.
Black Bean Flour: Use as part of your baking mix for chocolate cakes and brownies.
White Bean Flour or Fava Bean Flour: Mild in taste, white bean flour or fava bean flour are suitable for use in most recipes calling for white flour. Substitute 1/4 of the white flour for bean flour.

There is room for creativity with canned beans, bean flour and nut flours in baking!


What about artificial sweeteners such as Splenda?

Because of its staggering popularity in low-carb diets and marketing as a safe sweetener for diabetics, is important that to know the truth about the danger of Splenda(sucralose).

The "made from sugar so it tastes like sugar slogan has made Splenda

Filed Under: Fat Cow

Tags: , , , , ,

About the Author

Comments are closed.