*** Just a note to those following my blog, but not following a gluten free diet, with just a simple adjustment to the recipes they can be full of gluten. Substitutes: any gluten free flour/mix use wheat flour and omit the xanthan gum. ***

Friday, February 24, 2012

Gluten Free Substitutions

I haven't been able to prepare another recipe post for you today.  But my friend posted a great list of Gluten Free Substitutions on pinterest today that I thought I'd share.  I think it has a lot of great ideas that I've either used or need to try.  Here are several of them:

Corn tortillas for sandwich bread
Cold cuts and deli cheese just aren’t the same unless they’re sandwiched between something starchy. When gluten-free bread isn’t an option (or if trying to watch the carbs and calories), corn tortillas are a great stand-in.
Gluten-free oats for breadcrumbs
A quick whirl in a food processor or blender makes rolled oats the perfect substitute for traditional breadcrumbs. Add a sprinkle of herbs and some Parmesan cheese for Italian-flavored seasoning!
Crushed flax or fiber cereal for breadcrumbs
Crush up that gluten-free cereal and mix in some herbs for a lower-sodium substitution for traditional breadcrumbs. Plus, it’s an easy way to get an extra dose of fiber or omega 3s!
*Mashed potatoes for pizza crust
Believe it or not, leftover mashed potatoes make a great alternative to pizza crust. Mix one serving with about ¼ cup of any gluten-free flour. Smooth the mixture into a thin layer onto a greased cookie sheet and bake for a few minutes until crisp. Add favorite traditional pizza toppings, return to the oven until warmed through, and enjoy!
Lettuce leaves for tortilla wraps
It’s not a perfect swap, but forgoing the carbs for fresh lettuce is a fun (and easy) switch that can lighten up any wrap or taco dish. Plus, replacing the bread with an extra veggie will give the dish a nutritional boost with added vitamins and folate.
Cornmeal pancakes for regular pancakes
Sometimes it’s just a pancake kind of morning. Replacing the wheat flour with cornmeal or corn flour can be a perfect substitute.
Nuts for croutons
Every salad needs that extra crunch. To avoid gluten-filled croutons, try some lightly toasted slivered almonds, pecans, or walnuts. For a savory salad try a spice or herb roasted variety!
Black beans for flour
Substituting a can of back beans (drained and rinsed) for flour in brownies is a simple way to avoid gluten and also add an extra dose of protein! And don’t be fooled— they taste great.
Almond flour for wheat flour
This gluten-free switch lends baked goods a dose of protein, omega-3s, and a delicious nutty flavor. Start with something like a simple butter cookie to get a hang for the switch.  Try other nut flours like walnut or hazelnut for another fun switch!
* Coconut flour for flour
High in fiber and low in carbohydrates, coconut flour is a great partial substitute for wheat flour in baking recipes. Be careful, though— more than ¼ to ½ cup, and the flour’s bitterness can take over.
Zucchini or eggplant for lasagna noodles or pasta
Thin strips (cut with a knife) or ribbons (easily made with a vegetable peeler) are a great substitute for wheat-filled pastas. The wider ribbons work perfectly in lasagna, and strips are a great replacement for spaghetti!
Spaghetti squash for pasta
Roasted and pulled apart with a fork, spaghetti squash is a great low-carb and lower-calorie substitute for wheat based pasta.
19. Rice noodles for pasta
When veggie substitutes just won’t cut it, go for one of the many gluten-free rice-based noodles on the market. Chances are, they’ll be stocked in at the grocer’s international aisle.
Tamari for soy sauce
Many plain soy sauces contain wheat. Avoid getting accidently gluten-ated by going with tamari, a type of soy sauce that’s wheat-free.
Cornstarch and water for roux
Cut gluten— and fat! To thicken soups, stews, and stir-fries, replace the traditional fat-and-flour roux mixture with a 1:1 ratio of cornstarch and water (start with a tablespoon of each).
Potatoes for roux
Another great option for thickening soups and stews is to add a few chunks of starchy potato (like Idaho). As the potatoes cook and soften, they break apart and slowly thicken.

You can find the full article here!!


Post a Comment