The Joy of Gluten-Free, Sugar-Free Baking (4 page)

For recipes that call for egg whites only, we recommend that you buy liquid egg whites rather than separating eggs. Not only are they inexpensive and easy to use, but this also avoids the dilemma of what to do with all of the extra yolks. Some powdered egg replacers, such as Ener-G brand, also have instructions for using the product in place of egg whites.
Note that you can’t use egg replacers for egg washes. If you prefer not to use an egg wash, which functions primarily to create a shine on the surface of the finished product, you can either omit it altogether or brush a small amount of vegetable oil on the surface of the baked item as soon as it comes out of the oven to create the sheen.

Also, you can’t use egg replacer powders in place of egg whites beaten to soft or stiff peaks, which a few recipes call for. In those instances you can still make the recipe, but the results won’t be as light and lofty. You can, however, mix the batter longer to create as much aeration as possible to compensate for the absence of the egg foam.

Whenever milk is called for, you can use any kind you wish, as long as it’s sugar-free or unsweetened. Even if you don’t have issues with sugar, you need to use unsweetened milk because that’s how the recipes are formulated, so sweetened products will affect the final flavor. Other than that consideration, choose from cow’s milk, goat’s milk, or nondairy milks made from soy, almonds, coconut, or hemp seeds, depending on your dietary needs or taste preferences. All work equally well in these recipes, where the function of the milk is to tenderize the dough and contribute additional nutrients. If you prefer, you can even substitute water for the milk, though the final product may not be quite as tasty. You will see that unsweetened soy milk is often listed as the suggested choice; this is because it adds no net carbs to a recipe, which will be especially helpful to those whose concern is more focused on the glycemic issues rather than the gluten-free aspect.

One word of caution in regard to reduced-fat milk: We believe that people with severe problems with blood sugar control should generally steer clear of reduced-fat milk and dairy products. Though it may seem odd, milk does contain carbs (primarily in the form of the sugar lactose). The fat in whole milk helps balance the glycemic load from these carbs. But as we’ve said elsewhere, everyone is different, and we understand that for some folks other dietary issues may make full-fat milk products inadvisable. Again, choose the form of milk that works best for you and your body, and that best supports your health.

Butter-flavored sprinkles:
This may seem like an unusual ingredient, but they’re widely available—and essential for our pretzels! We also call for them in a few other recipes. You can find them at almost any supermarket. Look for them in the area where spices or baking ingredients are stocked.

Cheese:
As discussed in regard to milk, we believe that people with severe problems with blood sugar control should generally steer clear of
reduced-fat dairy products, including cheese.
Nondairy cheeses, such as Galaxy Nutritional Soy Cheese brand Veggie Slices or shredded cheese, can be used in any recipe calling for cheese. These soy and other nondairy cheeses now come in a variety of styles, including mozzarella, Cheddar, pepper Jack, and Swiss.

Chocolate:
There are a number of
sugar-free semi-sweet chocolate bars and baking chips on the market. We think ChocoPerfection is by far the tastiest sugar-free chocolate (see
Resources
). Unfortunately, it doesn’t come in chips (it did at one time but was no longer available at the time of publication, though this could change), but you can always buy the bars and chop them up. However, most brands of sugar-free chocolate should perform just fine in these recipes.

Cocoa powder:
Most of our recipes will work with either standard cocoa powder (also called natural cocoa) or European cocoa (also called Dutched or Dutch-process). Some recipes specifically call for European cocoa, which means that the cocoa has been alkalized to make it darker and taste less acidic, because we prefer that flavor in the recipe. However, you can use regular cocoa in any recipe that calls for cocoa and it will work fine.

Erythritol, powdered:
While erythritol is widely used as a sugar replacer, we don’t recommend it for our recipes because it has a lower melting point than the suggested substitutes and, thus, causes too much spread. However, it also comes in a powdered form that is appropriate for use as a dusting or garnishing ingredient. Powdered erythritol is sold under a few brand names that are of equal quality, and is mainly available through mail order (see the
Resources
section for details). Some natural foods markets may also carry it. When you order it just be sure that you are ordering the powdered version, not the granules. The granules do not work well as a garnish.

Fresh fruit and vegetables:
If you’re very sensitive to sugar, fruit and even some vegetables may be an issue. There are plenty of recipes in this book that don’t include fruits and veg­etables, and you may want to focus on those. However, we typically call for these ingredients in moderate amounts, and we’ve formulated the recipes to balance out their sugars. We recommend that you give some of these recipes a try and start with just a very small portion so you can see how they work for you. And if you don’t have issues with the
sugars in whole fruits, then feel free to increase the amount. We’ve generally provided guidance on how much you can add without adversely affecting the final product.

Raisins and
dried fruit:
Dried fruits are even sweeter than their fresh counterparts, so we don’t call for them often. But again, when we do, the amounts are moderate and the overall glycemic load of the final product is carefully balanced, so you may be able to enjoy these treats in moderation. And if you aren’t sensitive to the sugars in dried fruit, you can increase the amount if you like.

Salt:
We generally prefer sea salt or kosher salt because they are pure and have a clean flavor. For baking, we use regular-grind sea salt and the smaller grind of kosher salt, and this is what we mean when we say just plain “salt” in ingredient lists. Don’t substitute coarser forms of salt; they weigh less, spoon for spoon, and that difference can affect the flavor of the final product. If you have only coarse salt, increase the amount by about 25 percent. Also, note that because the amount of salt in these recipes is so low, you can also use iodized table salt if you like.

Spray oil:
There are so many vegetable oil
sprays on the market, such as Pam, Spectrum, and Smart Balance. Spray oil is used primarily to prevent sticking, so any type will do except those that contain flour (the label will usually say “For Baking,” but check the ingredients list to be certain). However, we recommend butter-flavored sprays because of how nicely they enhance the flavor of nut flour. Regardless of what variety you choose, be sure to have some on hand, because we call for it in almost every recipe!

Sugar-free maple-flavored syrup:
If sugar isn’t an issue for you, then we highly recommend that you use pure maple syrup. But since you’re reading this book, we bet that you or someone you love is sensitive to sugar. Fortunately, there are some serviceable sugar-free maple-flavored syrups on the market. We recommend Maple Grove Farms Sugar-Free Maple-Flavored Syrup and Vermont Sugar-Free Syrup. Please note that Maple Grove Farms brand is a company that also makes excellent pure maple syrup, but they make both of these two sugar-free brands, which is probably why their products taste better to us than any of the other sugar-free brands—they know real maple syrup. The sugar-free version, labeled Vermont Sugar-Free Syrup, contains only 5 grams of carbs per ¼ cup serving. The Maple Grove Farms Sugar-Free Maple-Flavored Syrup contains 12 carbs per serving (by way of comparison, there are 53 net carbs in an equal amount of pure maple syrup). Both are labeled “sugar-free,” but the
Vermont
Sugar-Free version has the least amount of carbs, so purchase that one if carbs are a concern. If you can’t find this brand, you can find other sugar-free maple-flavored syrups in most grocery stores alongside the other syrups. Read the labels carefully and opt for the one with the fewest carbs.

Xanthan gum:
Gums are often used as gluten replacements because they stabilize and thicken products.
Guar gum, derived from guar beans, is one type, but we prefer xanthan gum because it is easier to digest than guar gum, which causes gas in some people. However, if you already use guar gum feel free to continue using it in these recipes. Xanthan gum is derived from the fermentation of glucose or other sugars and is dried into a powder that forms a gum when it is hydrated. There is no glycemic load from the small amount of gum used in these recipes.

For the most part, the
tools you’ll need to make these recipes are identical to those found in any well-equipped kitchen. However, a few special items will come in handy, and we also have some pointers on a few tools.

Baking pans:
You’ll need a variety of baking pans for the recipes in this book: rimmed baking sheets (typically 13 by 18 inches), round or rectangular cake pans, loaf pans, mini loaf pans, springform tube pans, Bundt pans, muffin pans, and a few others. But don’t feel you have to rush out and buy all of these if you don’t already have them. You can buy them along the way, as the need arises. For that matter, you can also use disposable pans at first,
while you’re assessing how much baking you’re likely to do. Double-layered, insulated pans are also great, as they cook more evenly and protect the bottoms of products such as cookies or scones (you can also double pan these products if you find that they need it). As you begin baking these products you will quickly be able to assess whether you will need to double pan or use insulated pans, depending on how your oven bakes.

Blender:
If you don’t have a seed grinder or food processor, you can use a blender to make nut and seed flour. Just be sure to
follow the instructions
and don’t blend for too long, or you may end up with nut or seed butter.

Bowls:
It’s handy to have an assortment of stainless steel mixing bowls of various sizes. You can also use glass or ceramic bowls, but they are more vulnerable to chipping or breaking.

Bread knife:
The breads and other baked goods in this book are a bit more prone to crumbling than traditional baked goods. A sharp, high-quality serrated knife will go a long way toward ensuring slicing success.

Cookie cutters or biscuit cutters:
These are convenient for cutting out the dough for crackers. A 2-inch round cutter is the perfect size for crackers.

Digital kitchen scale:
Measuring by weight is always more accurate than using scoops, especially for flours. Using the weight measurements when given will probably yield superior results without the need for adjustments to amounts or cooking times. If you don’t have a scale, the volume measurements provided will work fine.

Electric mixer:
An electric mixer isn’t essential for most of the recipes in this book, but if you have one, it will make easy work of the mixing.
Refer to the instructions
for guidance on using an electric mixer with the recipes in this book.

Food processor:
If you don’t have a seed grinder, a food processor is your next best bet for doing the job. Use the metal blade attachment and
follow the instructions
. A food processor is also handy for grating carrots, cheese, and other ingredients, and for making pesto.

Ice cream scoops:
Sure, you’re going to want to scoop up some sugar-free ice cream to top your baked treats on special occasions. But you’ll also find ice cream scoops helpful, day in, day out, for scooping batter into muffin pans.

Measuring spoons and cups:
Of course, you cannot bake without a set of measuring spoons and a set of measuring cups. Better yet, have two sets of each so you can use one set for liquid ingredients and the other for dry ingredients.

Metal spatulas:
These come in a variety of styles and are suited to numerous tasks, from flipping pancakes to icing cakes.

Mixing spoons:
Most of the doughs and batters in this book are very easy to mix by hand and come together in a matter of minutes. Still, a large sturdy spoon is definitely the best choice.

Muffin liners:
Whether you go with paper or foil muffin liners, they will make it so much easier to extract muffins from the pan. They also speed cleanup. What’s not to like about that? But, if you don’t have any, we offer in the recipe section an alternative method for preparing pans so that the muffins will release easily.

Parchment paper or silicone baking mats:
It’s always a good idea to line baking pans with parchment paper or a silicone mat. This protects the dough from oxidation and also ensures that your baked goods won’t stick.

Pizza cutter:
This nifty tool is very useful for crackers and also for … well … pizzas.

Rolling pin:
When you make crackers or piecrusts, a rolling pin is essential for rolling them out evenly and thinly.

Rubber spatulas:
We’re sure you don’t want to waste even one iota of the delicious batters and doughs you’ll be making. If you don’t already have several rubber spatulas on hand, invest in a few so you always have a clean one, ready to scrape the bowl.

Seed grinder:
Of all the tools listed here, this is probably the one you’re least likely to have—but it’s also one of the most important. Although you can use a food processor or blender to make nut and seed flours, a seed grinder does a superior job of
grinding nuts and seeds into flour without overheating them (see
full instructions
). You can also use an electric coffee or spice grinder for this purpose (though coffee grinders sometimes get clogged), and you may discover devices marketed for all of these purposes. Whatever name they go by, these grinders are commonly available at cookware stores or in cookware departments and can be a very economical (and fun) purchase. Denene loves her Cuisinart Nut Seed Grinder (about $55), and Peter feels the same way about his Bosch Seed and Spice Grinder (about $45).

Whisk:
We find whisking to be the easiest way to combine both dry and wet ingredients. Of course, you’ll want to use a dry whisk when stirring dry ingredients together. And if you have a strong whisk, you can just keep mixing with that when combining wet and dry ingredients.

The bread recipes in this book are essentially quick breads. As mentioned,
yeast can’t be used to leaven these doughs because there aren’t enough carbs available to feed the yeast. In the few recipes where we use yeast, it’s purpose is flavoring, not leavening. Although these recipes don’t yield the flavors and textures of traditional breads, the final results are tasty and satisfying—and come with the huge bonus of streamlined preparation time. So, the first step is typically preheating the oven and preparing the pans. By the time you finish mixing the dough, the oven should be hot and ready to bake your creations!

The sections below will take you through the most common steps. All are straightforward, but if you have questions, consult our website:
www.thejoyofgluten-freesugar-freebaking.com
.

Most of these recipes are easily mixed by hand. In the few cases where an electric mixer can make a big difference, we specify that in the method but also provide instructions for hand mixing for those who don’t have a mixer. As you’ll see, we typically call for mixing the dry ingredients first, then mixing the wet ingredients in a larger bowl and stirring in the dry ingredients. In most cases, you could do it the other way around, adding the wet ingredients to the dry, but in some cases it does matter, so we recommend sticking with the instructions as written. One advantage to our method is that you can use the same measuring utensils and even the same whisk for both mixtures if you combine the dry ingredients first. But the bottom line is that these recipes are so forgiving that you can hardly mess them up unless you measure incorrectly.

If you can stir, you can mix these doughs! Most of the recipes call for first putting all of the dry ingredients in the bowl and whisking until well mixed. Next, all of the liquid ingredients are combined in a separate bowl and whisked until thoroughly blended. You’ll see that eggs are generally the first wet ingredient listed. If you put them in the bowl first, you can
whisk them a bit before adding the remaining liquid ingredients to speed mixing if you like, but this isn’t necessary.

Once the liquid ingredients are mixed, simply add the dry ingredients to the wet ingredients and stir with a large, sturdy spoon until evenly combined. Because these recipes are gluten-free, there’s no need to develop any gluten, and therefore no need to knead and no fear of overmixing because there’s no gluten to toughen up the dough! Mixing takes only as long as required to thoroughly combine all of the ingredients, usually less than 2 minutes. Occasionally we call for mixing the dough for a few minutes to aerate it slightly, which yields a better rise. As in any recipe, it’s a good idea to scrape down the sides of the bowl a few times during mixing, to make sure all of the ingredients are evenly incorporated.

If you use an electric mixer, the procedure is essentially the same; it just requires less muscle power. Start by whisking the dry ingredients together in a bowl. Next, put all of the liquid ingredients in a separate bowl or the bowl of a stand mixer with the paddle attachment and mix at low speed until thoroughly blended, starting with any eggs if you wish. Then, with the mixer still running at low speed, slowly add the dry ingredients. Once they’re added, increase the speed to medium and mix until thoroughly combined. Where longer mixing is required to aerate the mixture, the instructions will specify this. And, as with hand mixing, scrape down the sides of the bowl from time to time to make sure all of the ingredients are evenly incorporated.

Note that in a few recipes we call for beating egg whites or cream until peaks form. This task is arduous by hand, and in these instances an electric mixer is your best bet. Likewise, a few of the mixtures are very stiff, especially those calling for cream cheese. In all of these cases we’ve written the primary instructions to use an electric mixer, with hand mixing given as an option.