VEGAN FOOD & LIVING M AY 75
Savoury cooking: replace like for like
Just because you’ve ditched the gluten doesn’t have
to result in culinary despair. Free-from alternatives
to pasta are usually made with alternative grains
such as rice, maize and quinoa. You can even get
higher protein pastas made from pulses such as
edamame beans, lentils and chickpeas. Wheat
pasta can also be made gluten-free by a form
of extraction technique. Be cautious though
as some gluten-sensitivities can be triggered
by wheat, even when the gluten has been
removed. I learnt the hard way that wheat’s
fi brous protein structures can cause certain
individuals to have an allergic intolerance
reaction similar to that produced by gluten. Until you’re
sure, save experimentation for a lazy Sunday perhaps!
In terms of savoury cooking, buckwheat fl our or cornfl our
can be used as a gluten-free alternative to wheat in a cheeze
sauce. I use potato starch and chickpea fl our (gram fl our),
and replace the gluten with a
rising agent such as bicarbonate
of soda. Quinoa is a fabulous
gluten-free alternative, with
the added bonus of containing
a higher level of protein and
iron. Buckwheat (no relation to
wheat!) is a delightfully-nutty
grain that can be used in salads,
or when soaked overnight and
rinsed, as a porridge base.
Well-baked
Baking with gluten-free
ingredients requires a little more eff ort
and thought than savoury foods. Gluten-free bread
making is an art form nothing short of wizardry if you ask
me. This being said, I have had a degree of success making
fl atbreads and chapatis out of buckwheat fl our, and I have
mastered the art of coconut fl our cupcakes. I’ve learnt one
simple fact: Whatever you knew about baking with wheat
fl our, forget it, as it will not work out well!
Alas, I am defi nitely no expert when it comes to baking
gluten-free goodness. Luckily for us, there are a bevy of
wonderful and experimental bloggers out there who’ve done
all the hard work for us! Some of my favourites include:(^) Oh She Glows (^) The Colourful Vegan Kitchen
(^) Minimalist Baker (^) Gluten-Free Vegan Pantry
(^) Vegan Richa
I don’t advise trying to veganise traditional gluten-free
recipes, as many rely on egg protein as a binding and raising
agent. Take it from me, your cupcakes will probably be cup-
cocktails or cup-rocks! Instead, use a tried and tested recipe
from one of the blogs above, and you’ll guarantee success.
Be prepared to use various raising agents, strange sounding
gums and agars, and unusual combinations of fl ours.
Eat out happy
Dinner date looming? Does that
family meal out on Tuesday have you
imagining a plate full of salad leaves?
If you’re expecting to leave hungry,
frustrated and severely depleted, allow
me to help. One of the best personal
attributes of being a foodie is my
incessant insistence on checking out
the menus of the restaurants that
we go to at least a week in advance
of our meal. If it’s not up to scratch,
I’ll sometimes (actually, always)
insist upon changing restaurants to
somewhere more accommodating.
However, it’s not always an
option. If you know you’ll be visiting a
restaurant that is unlikely to cater to
your needs, try ringing them at least
3-4 days beforehand. I’ve spoken to
many chefs who are happy to create
risotto, soups and stews, and even buy
in gluten-free pasta. Most restaurants
are more than happy to accommodate
you, saving your stomach from
potential horror and/or starvation.
Meal on a whim? Opt for chains
such as Zizi’s and Wagamama, both of
which off er a vegan and allergen menu
for customers. Result.
CHARLOTTE
WILLIS
Charlotte is a
freelance journalist
and health writer
who has worked
with the Vegan
Society and other
online vegan
publications. Her
fi elds of expertise
and interest include
vegan nutrition,
holistic healthcare,
mindfulness,
fi tness... and
gluten intolerance!
Savoury cooking: replace like for like
ust because you’ve ditched the gluten doesn’t have
to result in culinary despair. Free-from alternatives
to pasta are usually made with alternative grains
such as rice, maize and quinoa. You can even get
higher protein pastas made from pulses such as
edamame beans, lentils and chickpeas. Wheat
pasta can also be made gluten-free by a form
of extraction technique. Be cautious though
as some gluten-sensitivities can be triggered
by wheat, even when the gluten has been
removed. I learnt the hard way that wheat’s
fi brous protein structures can cause certain
individuals to have an allergic intolerance
Well-baked
aking with gluten-free
ingredients requires a little more eff ort
and thought than savoury foods. Gluten-free bread
making is an art form nothing short of wizardry if you ask
me. This being said, I have had a degree of success making
fl atbreads and chapatis out of buckwheat fl our, and I have
mastered the art of coconut fl our cupcakes. I’ve learnt one