Thursday, 24 May 2012
Monday, 21 May 2012
TEN TIPS FOR WHEN SEARCHING FOR WHEAT FREE BREAD
Wheat free breads can come in various forms and might be made using a number of wheat-free ingredients. Forming the key basis of a wheat-free diet, these breads go a long way in determining how healthy you stay.
Here, we’ve furnished a list of top ten tips you can use when searching for the most suitable wheat free bread.
1. Choose the one with the closest taste
Try a number of options and choose the kind of wheat free bread that tastes the closest to regular, conventional bread. This will help you to replace the original bread in a much easier and quicker manner.
2. Look for nutritional value
The best wheat free bread brands will mostly offer a high nutritional content. Look for the various nutrients listed on the label and choose the one with the highest nutritive value so that your health doesn’t suffer when you are on a wheat-free diet.
3. Choose the one with the closest appearance
This tip is especially meant to help kids switch to a wheat-free diet easily. Kids usually associate appearances to taste. Hence, wheat free bread is similar in appearance to regular bread and is likely to be accepted much faster.
4. Look for a good base
When looking for the right wheat free bread, choose the one that can form a good base for sandwiches and other preparations. This will add variety to your wheat-free diet and will also help you adapt to the change better.
5. Choose products that last
Go for such types of wheat free breads that have a long shelf life. Breads that rot out quickly are not a viable option for those thriving on a wheat-free diet since it is time-consuming to procure them at shorter intervals.
6. Cross-check the ingredients
Make sure the wheat free bread you use has the best quality ingredients. Read labels and ascertain that no wheat-related elements have been used to avoid any complications later.
7. Look for any side effects
When considering where to buy wheat free bread, look for any side effects your existing brands might have had on you. For instance, some people claim to have gained weight when on a wheat-free diet. Make sure you look for such side effects and make suitable changes in the type of breads you buy.
8. Choose the specialist
Nowadays, there are a number of manufacturers specializing in wheat-free breads and other such items. Where ever possible, buy only from such bakeries or outlets which specialize in the manufacture of wheat-free breads for best results.
9. Get the right mix
If you are keen to make it yourself and are learning how to make wheat free bread, choose the right ingredients and ready-to-use mixes for the healthiest results.
10. Check with other users
It is always advisable to check with other people who have wheat intolerance on the brands and types of what free bread they use. This will help you in making informed choices and ensure a healthier lifestyle.
TEN TIPS FOR WHEN SEARCHING FOR GREAT GLUTEN FREE BREAD
If you’ve tested positive for gluten intolerance and have already begun your search for alternatives, chances are that you will be overwhelmed by the vast array of choices available.
In the section that follows, we’ve furnished a list of the ten top tips to guide you in your search and enable you to make the best possible choices when looking for gluten free bread.
1. Look for ingredients
Make sure the breads you choose do not have any of the undesirable ingredients. It is always better to read labels and look for ingredients such as wheat, sye and barley in particular to avoid any reactions.
2. Look for proper preparation methods
When looking for the best gluten free bread, make sure that it is has been manufactured using the right procedure. Everything from the temperature at which it is baked to the temperature at which the raw ingredients are stored makes a difference.
3. Take references
When choosing a particular type of gluten free bread, make sure you seek references from people who’ve already used the same. The best of gluten free bread brands will usually have users who’ve given their testimonials and opinions on the products.
4. Search the web
Look up the internet for suitable options. Nowadays, there are a vast number of providers selling good quality gluten free breads by the loaves both in retail and online.
5. Look for variety
If you’ve considered where I can buy gluten free bread, it is mostly better to go for brands that offer maximum variety. There are many companies that offer the likes of sweet breads, pancakes and waffles in the gluten-free category.
6. Search your area
When looking for options for eating out, look for restaurants that offer gluten-free breads and other similar options. In fact, it is better to use tools such as the Restaurant Finder on the web that helps you to locate appropriate restaurants and eateries offering gluten-free breads in your specific area.
7. Look for right ingredients
If you’ve already invested in a gluten free bread maker machine, it is important that you look for the right type of ingredients to make the breads on your own. Make sure you choose the best quality ingredients, store them in the right way and use them for cooking in the proper manner.
8. Join forums and support groups
Since experiences can vary, it is often helpful to join support groups and forums with other individuals who might be gluten intolerant. This way, you can get better tips on how to look for the best gluten free bread and also decide on which type of bread will suit you the most.
9. Take medical advice on your condition
When looking for gluten free bread, first take medical advice on your condition and know the exact problem you have. For instance, you could either have the Coeliac disease, the non-Coeliac gluten sensitivity or the wheat allergy symptoms.
10. Try different brands
With so many brands of gluten free breads available, it is often advisable to keep changing the brands you buy so that you know what suits your taste and health the most.
WHAT IS WHEAT FREE BREAD?
Wheat – The Background
Wheat started off as one of the key staple foods and is now the cornerstone of the key food group of the western world .i.e. the bread.
However, since a few years back, this wonder ingredient has been labeled as the cause of a series of allergies and side-effects, collectively termed as wheat intolerance. From infants to toddlers, youngsters and even adults, scores of individuals test positive for wheat intolerance every day. Wheat-free bread, is available in numerous forms today, and is just a step towards helping this part of the population cope with the required changes to their diet.
In order to be able to develop a healthy and delicious wheat-free diet, it important that you know what wheat free bread is, what does it contain and how important is it to assimilate wheat free bread into your regular diet.
Foremost, wheat free bread is made by using flours from various sources such as rice, amaranth, rye, tapioca, chestnut, chickpea, sorghum, soy, quinoa and the like. These serve as suitable replacements of wheat and help in eliminating the adverse effects of the same.
When the wheat free bread is made using such ingredients, the dough is likely to have a different consistency than the original bread dough. Towards this end, a series of additives and binders such as the xanthium gum and guar gum can be used to provide the same elasticity and fluffiness to the dough as in the regular bread. Similarly, you can also use use cooked rice or raw filled oats or wheat free bread crumbs, as suitable binding agents in preparing meatballs or meat loaves.
Generally speaking, wheat free bread can be procured in various forms such as:
· Potato bread
· Millet bread
· Rice bread
· Sprouted grain breads
· Oat breads
· Spelt bread
· Hemp/Corn tortillas
· Rye bread
· Corn bread
There are a number of ways in which you can procure wheat free bread. The fist natural option is to go for commercial wheat-free bread loaves which taste very similar to the original bread these days. However, this might be an expensive option for someone trying to switch to wheat-free bread totally. Alternatively, you can also try making your own wheat-free bread at home using a bread-making machine. You can also choose from one of the many recipes available on the web and in the specialized cook books.
Just a note if you are on a wheat free diet you can safely choose any gluten free breads available on the market, but not the other way around.
HOW TO MAKE GLUTEN FREE BREAD
There are a countless number of ways in which gluten free bread can be obtained using a series of ingredients. Depending on your individual taste and health status, you can choose the kind of gluten free flours you want to use.
In this section, we will give you a generalized list of ingredients as well as the method in which you can prepare gluten or wheat free bread.
When learning how to make gluten free bread, you can begin by gathering the following ingredients and making this gluten free bread from the recipe below. Though the measurements might vary in accordance with the quantity you might need to make, you can follow the below listed standardized set of measurements:
· 1 cup tapioca starch
· 1 cup white rice flour
· ½ cup sweet sorghum flour
· ½ cup brown rice flour
· 2 tablespoons dry active yeast
· 2 tablespoons cane sugar
· 1 ½ teaspoons salt
· 3 large egg whites
· 2 tablespoons olive oil (light)
· 1 teaspoon guar gum
· ¾ teaspoon xanthan gum
· ¼ teaspoon ground ginger
· 1 tablespoon apple fiber
· 280ml lukewarm water
1. Leaving yeast aside, mix the rest of the ingredients together and whisk thoroughly.
2. Make sure all the ingredients including gluten free flours and xanthan gum are mixed properly.
3. Heat the water to about 110 degrees and check the temperature using a digital thermometer.
4. Pour 1½ cups of warm water in a small bowl. Add the yeast to the remaining water in another bowl and set aside.
5. Mix all the wet ingredients in a bowl and whisk well.
6. Now, check for the yeast. Ideally, it should be active and bubbly and should have risen significantly.
7. Add this yeast mixture to the wet ingredients and whisk thoroughly.
8. Pour the dry ingredients’ mixture into your electric mixer.
9. While you still beating this mixture, slowly add the wet ingredients in smaller portions and continue to mix well. The end mixture should resemble the batter of a thick cake.
10. Create a warm environment for your bread to rise by warming your oven up to 200 degrees.
11. Place the dough into the loaf pan after you’ve sprayed it a non-stick cooking spray and then pour the bread dough into a pan.
12. Take a rubber spatula and shape the dough into a loaf.
13. Take a piece of plastic wrap and spray it with non-stick cooking spray on one side. Placing the sprayed side down, carefully and loosely, put the wrap around the loaf pan and keep the pan in the warmed oven.
14. Set the timer for around 50 minutes.
15. Check that the bread has risen approximately 1 inch above the pan.
16. Once done, take the wrap off and heat the oven up to 350 degrees.
Alternatively, you can also use a good quality gluten free bread maker machine for making gluten-free bread. You can also choose from the vast range of gluten free bread premixes available for this purpose.
Purchase easy to bake gluten free bread premixes at Wheatfree.com.auSources: http://www.wellsphere.com/healthy-cooking-article/how-to-make-and-bake-gluten-free-bread/35202
Porridge with Stewed Rhubarb (Serves 4)
Corn free, Dairy free, Egg free, No Artificial Colours or Preservatives, Nut free, Soy free, Wheat free, Yeast free
3 cups (300g) GF Oats
800ml filtered water
Pinch of sea salt and cinnamon
Mix all ingredients in a saucepan and leave for overnight preferably or for 5 minutes to soak. This will make the porridge extra creamy and smooth. Bring to the boil over a medium heat and simmer for 5-10mintures, stirring occasionally, adding more water if required until the porridge has the desired consistency. Serve with LSA (ground linseeds, almonds and sunflower seeds), baked pears, quinoa milk or yoghurt on top or stewed rhubarb (recipe below).
4-5 medium size rhubarb stalks, peeled and cut into 2cm pieces
1 large granny smith apple cut into wedges
1 cinnamon stick
4-5 whole cloves
3 strips of orange rind
2 tbsp honey
Place all ingredients in a stainless steel pot and bring to the boil. Simmer for 2-3 minutes only, as the rhubarb will soften very quickly. Serve warm or cold but fabulous on porridge.
Go to Wheatfree.com.au to order your GF Oats
Gluten Free Porridge
Corn free, Dairy free, Egg free, Gluten free, No Artificial Colours or Preservatives, Nut free, Soy free, Wheat free, Yeast free
1 cup (150g) polenta
1 cup (150g) quinoa flakes or grain
Pinch of sea salt
1 litre of filtered water
2-3 strips of lemon or orange rind
½ cinnamon quill
Seeds of 2 cardamom pods, crushed
Mix all ingredients and let soak for 10 mins. Bring to the boil over medium heat and simmer for 10-15 minutes. Stirring occasionally, add more water if required. If desired sweeten with maple syrup or honey, or simply serve with stewed fruits or baked pears.
Go to www.wheatfree.com.au to purchase premade delicious gluten free breakfast cereal
Thursday, 10 May 2012
What are some of the benefits of following a wheat free diet health wise?
Wheat is composed of a protein called gluten. As the name indicates it is the glue like substance which imparts the sticking quality to wheat flour utilized in baking foods. Gluten is difficult to digest and may stick to your intestines thus delaying digestion and absorption of food. Wheat produces allergic symptoms in many individuals including digestive disturbances such as diarrhea, bloating; skin allergies such as eczema, acne, rashes and emotional disturbances such as mood swings and depression.
Benefits of following wheat free diet
When you eliminate wheat from your diet, whether due to allergy or by choice, you are actually switching over to a healthier way of life. The various benefits of following a wheat free diet are as follows:
- Relief from allergic symptoms: Wheat free diet provides relief to the allergy sufferers. All the allergic manifestations such as itchy skin, diarrhea etc goes away on a wheat free diet.
Relief from the symptoms of IBS (Irritable Bowel Syndrome) and overall improved digestive health: Symptoms of IBS such as diarrhea, constipation and bloating gets better on a wheat free diet. Wheat free foods are easy to digest and you will experience less symptoms of gas, bloating and sluggish digestion.
Helps in weight loss: When you opt for wheat free food products, you are naturally eliminating all types of processed and high calorie foods from your diet such as pizzas, burgers, cakes, pastries, cookies etc. Moreover, while eating wheat free diet you tend to include more of fresh fruits and vegetables in your diet as an alternative to wheat based food products. With an increased ability for your body to digest foods once wheat is eliminated, this change in diet helps in losing a significant amount of weight.
Improves and maintains joint health: Gluten found in wheat has been linked to causing joint and bone pain. The manifestations of coeliac disease which is characterized by intolerance to all gluten containing foods include arthritis and osteoporosis. Moreover, eating a wheat free diet has been shown to relieve the pains associated with osteoarthritis and osteoporosis. Hence when you are on wheat free diet, you feel more active and healthy.
Symptoms that May Subside on a Gluten-Free Diet
Individuals diagnosed with Coeliac Disease or gluten intolerance experience digestive problems after consumption of ingredients that contain the protein gluten. Gluten is typically found in pasta, bread, and baked goods, but can also be “hidden” in other ingredients and meals. It is important for those with gluten intolerance to become familiar with gluten-free foods so they can avoid a variety of symptoms associated with the condition.
The symptoms experienced by those with Coeliac Disease and gluten sensitivity vary. In many cases, individuals complain of abdominal pain, diarrhea, and bloating. Diagnosing gluten intolerance on your own can become confusing since Coeliac Disease and gluten sensitivity symptoms may resemble other medical conditions such as anemia, irritable bowel syndrome, and Crohn’s disease. If you are concerned about any symptoms that you are experiencing, it is important to visit your doctor.
Additional symptoms that may be caused by gluten intolerance include:
- Joint pain
- Skin rash
- Muscle cramps
- Upset stomach
- Mouth sores
- Tingling sensation in legs and/or feet
In the case of Coeliac Disease, individuals tend to experience symptoms associated with their inability to properly absorb nutrients. These symptoms include:
- Loss of weight
- Gas and bloating
- Abdominal cramps
Children with Coeliac Disease
Children with Coeliac Disease tend to experience limited physical growth due to malnutrition. They may also appear pale and may become irritable frequently. Some children develop protruded bellies, which is another symptom of malnutrition caused by the disease. These same symptoms may be a sign of other diseases or health problems, so be sure to take your child to a doctor before beginning a gluten-free diet.
Taking on a Gluten-Free Diet
If you have been diagnosed with intolerance to gluten, it is essential to begin a gluten-free diet. This may seem like an overwhelming task but both the immediate and long-term benefits will make your efforts well worth it. Since many people suffer from gluten intolerance, there is a wealth of information available via the Internet and in comprehensive publications about gluten intolerance. With the proper research deciding what you can and cannot eat will become a much simpler process.
To make things easier for yourself, start by creating simple breakfast, lunch, and dinner meal plans. You can then expand your gluten-free ingredient list so that you are able to create more complex meals at home.
Shopping for Ingredients and Dining Out
When going on your first gluten-free grocery shopping trip, bring along a list of “safe” gluten-free ingredients. While even conventional stores tend to carry gluten-free products these days, you might consider exploring your local natural food/health food store. You are sure to find a number of gluten-free products there.
You may also discover that local restaurants often times offer gluten-free meals. It has become more common than ever for people to ask about the ingredients in their meals so don’t hesitate to ask your server whether or not certain meals are free of gluten. Plan ahead so that meals may be prepared with gluten-free ingredients.
If you suffer from digestive problems when you eat products that contain wheat, you are not alone. A growing number of individuals are allergic to wheat and experience bloating, constipation, flatulence, reflux, upset stomachs, and other digestive problems after consuming wheat.
Additional wheat allergy symptoms may include:
- Skin rashes including hives or eczema
- Abdominal pain
- Nausea and/or vomiting
- Swollen tongue, lips, eyes, or face
- Red, watery, itchy eyes
- Severe systemic reaction (anaphylaxis)
Anaphylaxis is a severe reaction to the consumption of wheat. It is important to seek medical attention immediately if you believe that you are suffering from anaphylaxis. There are some individuals who experience anaphylaxis after they consume wheat products and perform exercise.
What Causes Wheat Allergies?
A healthy immune system will produce antibodies on a regular basis in order to safeguard against viruses, bacteria, and other harmful substances. If you are allergic to wheat, your immune system mistakenly identifies the protein in wheat as a toxic substance. Your body will then produce antibodies to fight off this “toxic substance” resulting in a wide variety of symptoms. The four classes of proteins found in wheat that can cause an allergic reaction are gluten, globulin, gliadin, and albumin.
Beginning a Wheat-Free Diet
By taking a proactive approach to your health you will be able to avoid wheat allergy symptoms while still enjoying a great variety of foods. Learning how to eat a wheat-free diet takes time but will eventually become second nature. Consider carrying along a wheat-free ingredient list in your wallet or purse wherever you go. This will ensure that you know what items are safe to purchase at the grocery store and when dining out.
Since so many people suffer from wheat allergies these days, you will find that more and more food establishments and grocery stores now carry products and menu items that are labeled “wheat free” or “gluten free.” While you may not have to suffer from intolerance to the full gamut of gluten products, choosing gluten-free items and meals will guarantee that you are not being exposed to wheat. Gluten-free food items never contain wheat. That said, gluten-free diets are more limiting than wheat-free diets. If you suffer from gluten intolerance, it is important to seek advice on gluten-free diets.
Experiment with New Foods
Many wheat-intolerant individuals discover an extensive array of new ingredients and recipes once they seek alternatives to wheat products. When you discover that you are allergic to wheat, you may believe that you’ll never eat pasta, bread, or baked goods ever again. These days, there are pastas, breads, and many baked goods made from wheat-free ingredients such as buckwheat, millet, corn, rice, amaranth, and oats. If the local grocery stores, bakeries, and restaurants leave much to be desired when it comes to wheat-free products, you may have to sharpen up on your cooking skills. By stocking your kitchen with wheat-free ingredients, you will find that you can live a healthy, allergy-free life that includes an array of delicious meals.
What are some of the traps when following a wheat free diet?
Once you have been diagnosed with wheat allergy or wheat intolerance it becomes extremely important to eat a wheat free diet. Wheat and wheat ingredients are present in a vast majority of food products, hence sometimes it becomes difficult to find out whether a particular food item has wheat ingredients or not, unless specified as wheat free. With a little practice you can easily develop the skills of distinguishing between wheat containing and wheat free food products.
Read food labels skillfully
For a wheat free living you should be skilled in reading food labels. Locate the complete label and read each ingredient carefully. Don’t get trapped if the word “wheat” is missing from the food label. Many of the wheat containing ingredients do not contain the word ‘wheat’. Watch out for the following terms: Semolina, couscous, bran, soya sauce, wheat germ and hydrolyzed vegetable protein.
You should be aware of the various food ingredients which contain wheat. Keep a small list of such ingredients in your pocket for easy reference.
Eating out wheat free
One of the biggest challenges to wheat free living is eating in a restaurant. Wheat is a usual ingredient of many of the food items served at a restaurant. It is recommended to always ask questions regarding the ingredients and to request wheat free foods.
Many restaurants have their food menus published online, though often the ingredient list is not included. It is advisable to call the restaurant and enquire about the various wheat free food options available in advance. This will make it easier for you to order wheat free food when you are actually there.
Eating wheat free at a party
Wheat free eating can also be a challenge when you are invited to a friend’s place. In such situations, it is advisable to avoid all food products which usually contain wheat. Some such foods are sauces, cakes, pastries, cookies, pies, fried chicken, pizzas, burgers, soups etc.
Always ask for wheat free foods or gluten free foods as if it is gluten free it is definitely wheat free. It is still better to tell in advance about your preference for wheat free food products.