It ‘important to diversify in the diet cereals and flour assumed, so as to vary not only the intake of vitamins and minerals but also the quantity and quality of gluten. Here are the ingredients to replace the wheat:
Cereals containing gluten for use in the flour, flakes, soaked or cooked: spelled, barley, rye, oats (in recent years has been considered for consumption by celiac subjects; currently in Italy is still being tested and is still not recommended the consumption, in other European countries, however, there are no restrictions of this kind).
Gluten-free cereal for use flour, flakes, soaked or cooked: corn, rice, millet, sorghum, teff. Pseudo cereal gluten for use in flour, flakes, soaked or cooked (do not belong to the botanical family of cereals but the nutritional content and use in the kitchen is very similar): buckwheat, quinoa, canihua, amaranth.
Starches: arrowroot, kuzu, cornstarch, potato starch, tapioca flour, rice starch. In addition to cereals, there are other products that can help replace wheat in the dough: Legumes for use into flour, flakes or cooked: chickpeas, peas, lentils, lupins, soybeans, beans. Legumes give structure to the dough; associated with cereals allow you to have complete proteins and products with lower glycemic index.
Dried fruit for use in to flour or cooked: banana, carob, chestnuts, coconut. Are flours that give a sweet taste in the dough and lowers the amount of sugar.
Dried nuts: cashews, peanuts (actually belong to the legume family), almonds, walnuts, Brazil nuts, macadamia nuts, pecans, hazelnuts, pine nuts, pistachios. Dry nuts helps to improve the structure and to mix flour gluten, its high aromatic percentage helps reduce sweeteners and fats used in sweets.
Oilseeds: hemp, sunflower, flax, poppy, sesame, pumpkin.
Vegetables, fruits and roots for use into flour or cooked: chufa, potatoes, sweet potatoes, cauliflower, celery, carrot, corn, cassava, radishes, turnips, parsnips, Jerusalem artichoke, pasta shirataki konjac, or fresh coconut flour and flakes. To prepare the gluten-free dough with flour as well, avoiding ready-made mixtures added with no “noble ingredients”, it must be remembered that the gluten-free flour proteins have the ability to form a strong lattice that holds the air or give structure and texture to baked goods, serve ingredients that help to reproduce the gluten function, I use these ingredients alone or in combination:
- chia seeds
- flax seeds
- peel and seeds of psyllium
- konjac powder
- water roux binds the ingredients giving softness
My recipes are mostly gluten-free (dietary peculiarities “gluten-free, dairy-free and egg-free” of my recipes can be found in my index free recipes broken down by type of dish).