All about gluten... and gluten&sugar free, vegan pancakes
See, I’m a girl who keeps her promises, eh? Here is the recipe about the vegan pancakes whe have had for Easter Brunch.
However before passing the recipe I'd like to make a premise about the gluten! This mysterious gluten and gluten-free food! At farmers' markets and natural food stores, I talked to hundreds of people about wheat and gluten. And it’s very clear to us: modern wheat is making people sick. More and more people are going "gluten-free" to fix long-standing digestion issues and they feel better.
Yet, it is also very clear that there is more to this than gluten. For instance, we get many people telling us how they can't eat gluten so they eat spelt or Kamut. Yet both these ancient grains have gluten.
So what’s changed? In fact, almost everything.
The way we grow it, the way we process it and the way we eat. The very wheat itself. Since industrialization, everything has changed, and it has happened in two distinct “technology revolutions”.
The first was in milling, the second in cultivation and farming. Both have had a profound effect, yet most people have no idea.
For 10,000 years, we cultivated wheat, stored it, milled it and consumed it. The system worked, and it nourished civilization. Then, in the industrial era, we changed things. First we invented mechanical technologies to turn wheat into barren white flour. Then, we invented chemical and genetic technologies to make it resistant to pests, drought and blight and easier to harvest, dramatically increasing yield per acre. And, while we were tweaking genetics, we also figured out how to increase glutens for better “baking properties” (fluffier results). Put another way: we have mutant seeds, grown in synthetic soil, bathed in chemicals. They're deconstructed, pulverized to fine dust, bleached and chemically treated to create a barren industrial filler that no other creature on the planet will eat. And we wonder why it might be making us sick? If all this alarms you, the simple and obvious prescription is “don’t eat wheat”. Hence the gluten-free craze. But, for most of us, there is an alternative solution: don’t eat industrial flour made with modern wheat.
The gluten-free bandwagon is about misinformation and confusion. In our many market conversations, we hear all the time: “I’ve gone gluten-free and feel so much better. Now I only eat spelt or Kamut”. (These both have gluten.)
What’s going on here? For the percentage of the population that is celiac, even minute traces of gluten can cause terrible discomfort. But for the vast majority of people (myself included) with some level of “wheat sensitivity”, symptoms are much milder and seem to be triggered not necessarily by gluten per se, but by *something* about modern wheat. There is an increasingly understood distinction between gluten intolerance and modern wheat sensitivity, yet as more and more people go gluten-free, many are unaware of any difference.
So we have waves of people (with varying degrees of wheat sensitivity) going gluten-free to be healthier. And the food industry is responding. A dizzying selection of gluten-free products has popped up, seemingly overnight, to cater to this new “healthy” lifestyle choice.
Some claim that they experience increased energy levels once adopting the gluten-free diet. Another explanation for this claim may be that the individual is consuming more fruits and vegetables, rather than high-calorie and high-fat processed foods. When someone begins consuming a healthy, well-balanced diet they may feel that they have more energy, no matter if they are or are not eliminating gluten. No studies were found showing that eliminating gluten leads to increased energy levels.
Yes, some individuals may have more energy and lose weight when beginning the gluten-free diet, but it depends on what foods they use to replace gluten-containing foods. For example, replacing wheat flour with potato starch will not result in weight loss, but replacing white bread with quinoa or another high-fiber grain may.
When beginning the gluten-free diet, individuals may decrease their total intake of processed foods and increase their intake of fruits and vegetables. Any weight loss can be achieved by eliminating high-calorie and high-fat foods, even if they are or are not gluten-free.
At any rates something big is going on with the whole-grain food industry and you can find out more at these two links: all the truth about grains - link
Actually gluten itself is not damaging your health if you don't have Celiac Disease. Gluten is a protein found in wheat that gives elasticity to dough, helping it to rise and keep its shape. Gluten is a combination of gliadin and glutenin, which is joined with starch in various grains. Gliadin is what enables bread to rise properly while glutenin is the major protein in wheat flour, making up 47% of the total protein content.
Adopting the gluten-free diet is not an easy change. It takes time and dedication. You must pay close attention to food labels. If products state that they are "gluten-free", it means that the manufacturer guarantees that there is no gluten in that food item. If a product does not have a "gluten-free" claim then you must contact the manufacturer directly.
Gluten adds elasticity to dough. It makes bagels and breads chewy, pizza dough stretchy, and pasta noodles elastic so that they can be pulled through the pasta press without breaking when they are made. Thus, getting a desirable texture in gluten free baked goods can be difficult.
Gluten intolerance is the most common food sensitivity disease of the intestine. It is estimated this desease affects about 1% of the global population, it is reaching the 3.5% in the States and Canada, although since many people are undiagnosed, it may be even higher.
Consuming gluten for those people triggers an immune response in gluten-intolerant people.
When we swallow a food antigen (like gluten) the body goes to work fighting it. White cells recognize the antigens and destroy them. When the white cells are overwhelmed, inflammation results.
If you have not been diagnosed with celiac disease, it is not completly recommended that you follow a total gluten-free diet. If you suspect that you may have intolerance to gluten or have been diagnosed with celiac disease, contact your physician and meet with a Registered Dietitian to ensure that you are meeting all of your nutrition needs. Avoiding grains on the gluten-free diet means that you are eating fewer products enriched with nutrients, which may lead to deficiencies in iron, calcium, thiamine, riboflavin, niacin, and folate. Along with fruits and vegetables, the most common sources of dietary fiber are whole-grain breads and cereals, which contain gluten. Many people on gluten-free diets tend to eat inadequate amounts of fiber, which may lead to constipation.
Following a gluten-free diet may potentially cause a decrease in the amount of beneficial bacteria in the gut (Bifidobacterium and Lactobacillus), which can negatively impact the immune system.
However it's good to reduce our consumption gluten and have it from good source of organic wheat, or increase oat, quinoa, brown rice, amaranth, etc.
The irony, however, is that most gluten-free versions of traditional wheat-based foods are actually junk food. Check the ingredients and you’ll likely see some combination of rice starch, cornstarch, tapioca starch, potato starch and guar gum as a substitute for white flour. These are the same kind of highly refined industrial starches that spike blood sugar as much—or even more than—white flour.
So don’t fall for gluten-free junk disguised as health food. For the vast majority of gluten-free eaters that are not celiac, we propose a return to honest to goodness old fashioned flour: organic heritage wheats, freshly stone ground.
So how do you get “healthy” flour?
Sadly, it’s not easy.
The reality for the health-conscious consumer is that almost all supermarket flour is made from industrial modern wheat, and almost all of it is made with industrial processing.
Many people think “I just need to buy the healthy “whole wheat” flour. Sadly, nothing could be further from the truth. In Canada and States, “whole wheat" is nothing more than white flour with some bran added back in. It’s processed on the same mills, in the same way. And other than that extra bit of fibre, it’s the same barren industrial filler. There’s nothing “whole” about it. So, eating wheat in the traditional nourishing way is turning out to be quite a project. The best way to get fresh wholesome flour is to buy yourself a countertop grain mill, source organic heritage wheat, and mill it yourself, as you need it. The quality is amazing and you will be thrilled with the results. The idea of home milling may seem outrageously labour-intensive, but there are modern home grain mills that are very fast and easy to use. And your baking will taste amazing.
And of course, if you are new to this whole gluten-free thing.
Not sure how to substitute the wheat flour in a favorite recipe? Need to cook without additional problematic ingredients– such as milk, eggs or soy?
What is the clue? tips and tricks of baking your grinded gluten-free flours...
Until you get the hang of grinding and baking gluten-free, I suggest keeping a sharp eye on what’s in the oven. When it looks done, make sure the batter is firm and set in the center [jiggle the pan a tiny bit or lightly touch the top]. A wooden pick inserted in the center can tell you if the batter is still wet [but chocolate chips can melt and make this method sometimes unreliable; if the tester comes out chocolatty, try another spot].
I find‐ with brownies and cookie bars, especially‐ that it is easy to over-bake gluten-free treats. The center may appear too soft while the outside edges are browned just right; turn down the oven heat by 25 degrees; and if necessary, take it out if you prefer a softer center; the dessert will continue to "bake" for a minute or two before it begins to cool.
Freezing gluten-free baked goods often improves texture. Think your cookies or brownies are a dud? Try cutting, wrapping and freezing them. Eat slightly chilled or at room temperature, as you prefer.
Gluten-free baked goods and breads get soggy if they stay too long in their cozy pans. Remove loaves and cakes and muffins from the pan as SOON AS possible. The longer a gluten-free baked good remains in a hot pan, the soggier it gets.
If your end product is gummy in the center- or it falls in the middle- the problem is most likely too much liquid. Use 2-4 tablespoons less when you mix the batter or dough next time. Add only a little liquid at a time to achieve the consistency you need. If it happens often, your flours may be damp or your oven too cool. Or you may be taking the baked good out of the oven too soon; if so, bake it longer.
Remember - it's an intuitive thing, this gluten-free baking deal. There is really no substitute for experience. The trial and error method is your best teacher in Gluten-Freeland. Practice. Practice. Practice. More info at this page.
Vegan, Gluten&Sugar free Pacakes
I’ve already made these gluten-free vegan pancakes three times now and loved every bit of them. They’re so good that it would be such a pity not to share this recipe with you too. The recipe is super-easy! No masterchef skills needed.
These pancakes are vegan and gluten-free. Its the best pancakes recipe I've ever tried. This is a healthy version with less cholesterol and fat.
Author: adapted by Simple Vegan Blog
Recipe type: Dessert, Breakfast
Cuisine: Vegan, Gluten-free
Serves: 12
INGREDIENTS
1 cup grinded brown rice flour (150 grams)
1 cup grinded oat flour (120 grams)
2 teaspoons gluten-free baking powder
½ teaspoon salt
1 teaspoon ground cinnamon
1 cup coconut milk (250 milliliters)
2 tablespoons of stevia
2 teaspoons vanilla extract (optional)
1 tablespoon extra virgin olive oil
2 bananas
INSTRUCTIONS
Mix dry ingredients in a bowl (rice flour, oat flour, baking powder, salt and cinnamon).
Mix wet ingredients in another bowl (coconut milk, stevia, vanilla extract and oil). Add sliced bananas and blend until smooth. You also can add smashed bananas, so you won't need to blend.
Combine dry and wet ingredients with a blender or with a wood spoon.
Place ¼ cup of batter in a hot pan lightly greased and cook for about two minutes for each side.
Serve with sliced banana and agave syrup or raw chocolait and grated coconut.
NUTRITION INFORMATION
Serving size: 1 pancakes Calories: 136 Fat: 2.4 g Saturated fat: 0.4 g Carbohydrates: 25.7 g Sugar: 5.8 g Sodium: 167.5 mg Fiber: 1.9 g Protein: 2.8 g
