The legume flours (flour of beans, chickpeas, lentils, peas and mashed legumes), added to other gluten-free products increase their nutritional quality. Legumes are high in fiber, protein, vitamins and minerals, and low in fat. It is a great addition to the gluten free diet.

Advantages

• Replacing refined gluten-free flours and starches with flours or mashed pulses increases the protein, fiber, vitamin and mineral content of foods.
• Legumes are high in protein and improve the texture of baked goods and pastries.
• Legumes are high in fiber, and their moisture increases the shelf life of baked goods and pastries.
• When prepared with legumes, baked goods and pastry products are sometimes heavier and denser, but the crusts are softer and stay fresher longer.

Nutritional value

Compare the nutritional value legumes and their flour (by clicking on the table below):

• with brown and white rice (Table A). For example, 1 cup of cooked black beans contains 15g of fiber compared to 5g for the same amount of brown rice;
• with the most common gluten-free flours and starches (Table B). For example, 1 cup of chickpea flour contains 6,8 mg of iron compared to 0,6 mg for the same amount of white rice flour.

Other gluten-free products

Most gluten free products are made with refined flours and starches, such as white rice flour, tapioca flour, potato starch or corn starch. These flours and starches are generally poor fiber, protein, iron, vitamin B and many other nutrients.

In addition, these products are usually not not enriched vitamins and minerals such as cereals, pasta, flour and most products cooked with gluten. Very often, gluten-free products found on the market are higher in sugar, fat and calories.

These tips are valid for all gluten-free flours.

Acquisition

To avoid contamination with grains or flours containing gluten, choose gluten-free flours and legumes in sealed packages rather than bulk products.

Measured

• To measure the gluten-free flour, whisk it a few times in a container to aerate it, then transfer it gently with a spoon into a measuring cup.
• Do not take the legume flour with the measuring cup, at the risk of obtaining up to 20% more flour in the recipe.
• Do not pack the flour.
• Do not use a glass cup with a pouring spout to measure dry ingredients (flour or sugar). They distort measurements because they are designed for liquids. Products cooked with a excess flour can become dry.

Baking

The legume flours absorb more moisture than other types of flour. Baking them requires more liquid or eggs.

Fats

• When replacing the unsalted butter with non-dairy margarine or a buttery spread – both containing salt – it is necessary to reduce the salt in the recipe by 25%.
• Be sure to read labels to verify that these dairy substitutes are appropriate for the recommended diet.
• The buttery spreads from the Earth Balance brand – which can be found in specialty stores – do not contain gluten or dairy products and are available with or without soy.
• In Canada, Becel Végétale does not contain gluten or lactose.
• Low calorie buttery margarines or spreads are not suitable for making baked goods. Their high water content can distort thebalanced between liquid ingredients and dry ingredients. It is important to respect the percentage of fat and liquid of fat recommended in a recipe. For example, butter and margarine can be interchanged, as both contain about 80% fat and 16% water; while vegetable fat contains 100% fat. You should then add a little liquid to the recipe if you use vegetable fat.

Liquids

• Baking works best with cow’s milk or milk substitutes made with coconut, hemp, tree nuts, rice, or soy.
• The fat-free or sugar-free versions of these dairy substitutes are not recommended since they do not contain the amount of oil and sugar needed for the food to have a pleasant texture and taste.

Binding agents: xanthan and guar gum

Gluten-free bakery and pastry products require xanthan gum or guar gum to prevent them from crumbling. These ingredients replace the action of gluten and are essential to the success of these dishes. Above all, do not omit them!

Follow the recommendations for kneading, mixing or whipping the ingredients. the gluten being absent from gluten-free products, there is no fear of overworking the dough. A longer kneaded dough will allow the xanthan gum to thicken and bind the mixture.

How much xanthan gum?

Biscuits : ¼ tsp. (1 ml) per cup (250 ml) of flour

Cakes : ½ tsp. (2 ml) per cup (250 ml) of flour

Muffins, quick bread mixes : ¾ c. (4 ml) per cup (250 ml) of flour

Pain : 1 to 1 ½ tsp. (5-7 mL) per cup (250 mL) flour

Pizza: 2 tbsp. (10 ml) per cup (250 ml) of flour

La mashed legumes is used in several recipes for gluten-free breads and cakes, for example in pumpernickel bread. (See our recipe.) Because of their high moisture content, recipes that contain it require extended cooking times.

Mashed legumes can be made from canned or boiled legumes.

Canned legumes

• Rinse and drain a tin of legumes (prefer lentils or beans).
• Place the legumes in a food processor. Add hot water (for example for 1 ¼ cup of legumes, add ¼ cup (50 ml) of hot water) and mix (scraping the rim of the bowl frequently) about 3 minutes or until the mixture is have the consistency of mashed potatoes. If necessary, add water, 1 tbsp. (15 ml) at a time, to achieve desired consistency. However, it should be avoided that the puree is too liquid.
• Refrigerate or freeze unused mash. (See tips for storing cooked legumes in our mini file: Legumes: instructions for use.)

Dried legumes

• Add 1/3 cup (75 mL) rinsed raw lentils or beans to 2 cups (500 mL) boiling water. Cook until tender, See Legumes: instructions for use. Drain and discard the cooking water. Then follow the steps for mashed canned legumes.

• Bread sticks
• Crepes
• Mediterranean muffins
• Corn bread
• Pain pumpernickel
• Pizza dough
• Banana buns
• scones

HealthPassport.net

16 May 2011