Can I Include Fiber in a Gluten Free Diet?

To keep your digestive system working properly and avoid constipation, it's important to include fiber in your diet. There are also studies that show increasing fiber intake reduces the risk of various types of cancer and other serious health problems such as ischaemic heart disease.

When people talk about including fibre (or "roughage" as my grandad used to call it) in their diet, they are mostly thinking of wheat bran - proprietary products such as All Bran, Sultana Bran and Weetabix are often recommended by GPs, along with wholegrain bread. But what if you're trying to exclude gluten from your diet? Are there any other sources of fiber available?

Dried Fruit

In fact, despite the overwhelming attention paid to wheat bran as a source of fiber, there are many other sources available. Fiber is found in plant stems, roots, leaves, pods and seeds. Rice bran or soy bran is probably the easiest like-for-like substitute for wheat bran, but you can get your fiber from peas and beans, nuts or dried fruit, and many fruits and vegetables.

Some sources are fairly obvious. For example, celery is very noticeably fibrous, particularly the older outer stems.

Sources of fibre suitable for the gluten intolerant include:

rice (brown or white, though the brown has a greater fiber content) and rice products, rice bran

possibly oats (although these may also cause symptoms in some people)

pulses/legumes: baked beans, broad beans, butter beans, French beans, haricot beans, runner beans, soya beans, soya bran, lentils, peas

salad and stirfry vegetables: beansprouts, beetroot, celery, cucumber (with the skin on), lettuce, peppers, radishes, spring onions, tomatoes, watercress

green vegetables: broccoli, Brussels sprouts, sprout tops, spring greens, spinach

root vegetables: carrots, parsnips, potatoes (especially if eaten with their skins), swede, turnips

other vegetables: cauliflower, leeks, mushrooms, parsley, sweetcorn

crisps (especially if prepared with the skin left on)

fruit: apples, apricots (fresh or dried), avocado pears, bananas, blackberries, blueberries, cherries, blackcurrants, cranberries, gooseberries, goji berries, grapes, grapefruit, huckleberries, lemons, melon, oranges, passion fruit, peaches (fresh or dried), pears, pineapple, plums, raspberries, strawberries, currants, dates, figs (fresh or dried), prunes, raisins and sultanas

So, can you include fibre in a gluten free diet? Yes, yes, and yes again.

Can I Include Fiber in a Gluten Free Diet?

Take my fun quiz Are you Gluten Intolerant? to see if gluten is affecting your life.

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Baking Without Gluten - Cake Recipes for Celiac Sufferers

Celiac disease is an autoimmune disease, often genetically inherited, in which the sufferers are intolerant of gluten. Celiac disease is caused by an abnormal reaction to gliadin, which is a gluten protein found in wheat, barley, and rye. The only cure is abstinence from gluten, which means that a whole new method of eating has to be learned.

It can be said that if celiac sufferers avoid flour, they will be fine. Although this is simplistic, it is not far wrong. But celiac sufferers have birthdays and celebrations the same as anyone else. And that means they may want a cake now and then, even while avoiding flour.

It is possible to bake without flour and there is a whole range of products on the market for gluten-free alternatives. However, for various reasons, the products may not be viable alternatives: they may not be available locally; or they may be priced beyond your budget. For many people, adapting regular recipes has to be the answer. For those who wish to adapt mainstream recipes, I have provided a few recipes below.

Rice Pudding Cake

Despite its name, it is a firm and heavy moist cake, and it is full of flavor. It is firm enough to cut into large slices. I did not develop this recipe it was given to me over twenty years ago by a friend in Western Australia. Her daughter was gluten intolerant. It is still one of the nicest gluten-free cakes I have ever tasted.

Ingredients:

3 cups cooked rice

4 eggs, beaten

1/2 cup demerara sugar

2 medium bananas, mashed

2 apples, finely chopped or grated

1 pear grated

500g (1 pound) cottage cheese

2 cups mixed dried fruit

1/2 cup dried apricots, chopped

1/2 cup almonds or brazil nuts, roughly chopped grated rind of one large orange

1 teaspoon nutmeg

1 teaspoon cinnamon

1 teaspoon all spice

Heat oven until 2200 C, 4000 F

Method:

Combine everything and mix well, and place in a greased bundt tin or a fluted ring tin to give the hole in the center. Bake for about half an hour until firm and cooked through. When a skewer comes out clean, the cake is cooked. Cool in the tin, refrigerate for a few hours, and then serve with cream.

Flourless Black Forest Gateaux

Serve warm with ice cream or whipped cream, or simply dusted with icing sugar. To keep this recipe totally flour free dust the tin with cacao.

Ingredients:

Cake:

4 (1 ounce) squares semisweet chocolate, chopped

1/2 cup butter

3/4 cup white sugar

1/2 cup cocoa powder

3 eggs, beaten

1 teaspoon pure vanilla extract

Filling:

a jar of Morello or Sweet cherries in natural juice.

1 Tub of thick whipping cream.

Preheat oven to 3000degrees F or 1500 degrees C.

Method:

Grease an oblong Swiss roll tin, or a jelly pan and dust with cocoa powder. Melt the chocolate in a bowl over boiling water, but do not let the bowl touch the water. When the chocolate is melted, add the butter. Remove from heat, and stir in sugar, cocoa powder, eggs, and vanilla. Pour into the prepared pan. Bake in preheated oven for 30 minutes. Let cool in pan for 10 minutes, then turn out onto a wire rack and cool completely.

Place powdered sugar or cocoa powder on a piece of kitchen paper and place the cake on it. Drain the jar of morello cherries and whip the cream until it holds its shape; then add the cherries. Place on top of the cake and roll up like a roll. Top with grated chocolate and serve with cream.

Healthy Fruit Cake

This recipe makes an excellent cutting cake. To make a 11/2 lb cake in an 8" tin:

Ingredients:

1 large banana, as green as possible

1 large carrot, peeled and grated

2 eggs 100 ml olive oil

4 oz (100g)granulated sugar

1 table spoon of black treacle/ molasses

8 oz (200g)gluten free flour mix

1/2 teaspoon of bicarbonate of soda

1/4 teaspoon of cream of tartar

1 level teaspoon of mixed spice

1 level teaspoon of ground ginger

1 level teaspoon of cinnamon

8 oz (200g) mixed dried fruit

several glace cherries green and red

Preheated oven, 350°F or 180°C

Method:

Beat the banana and carrot to a smooth puree with the olive oil, sugar and egg in a food processor. Add the flour and beat in. Add the treacle, spices, and raising agents and beat in. Add the fruit and beat in. Pour the mixture immediately into a deep 8" cake or 2 lb loaf tin lined with a layer of non-stick baking paper. Bake for 11/4 to 11/2 hours.

Chocolate Almond Gateau

Ingredients:

Cake:

110g/4oz best-quality dark chocolate (70 percent cocoa solids)

2 tablespoons white rum 110g/4oz whole almonds

110g/4oz butter, preferably unsalted

110g/4oz caster sugar, plus 1 tbsp extra, to mix with the egg whites

3 eggs, preferably free-range, separated

For the chocolate icing:

110g (4oz) best-quality dark chocolate (70 percent cocoa solids)

2 Tablespoons white rum

110g/4oz unsalted butter

To decorate:

crystallized violets

flaked almonds

You will also need 2 x 18cm/7in sandwich tins.

Method:

Preheat the oven to 180C/350F/Gas 4. Line the base of each of the tins with greaseproof paper. Brush the bottom and sides with melted butter and dust with a little rice flour. Melt the chocolate with the rum in a heatproof bowl over a pan of simmering water or in a low oven. Bring a small saucepan of water to the boil and add the almonds. Bring back to the boil for 2-3 minutes and then test an almond to see if the skin is loose. Drain the almonds, peel and discard the skins. Grind the whole almonds in a food processor until they are slightly gritty.

Cream the butter and add the sugar. Beat until pale, light and soft. Beat in the egg yolks, one by one. Whisk the egg whites until stiff. Add the extra tablespoon of sugar and continue to whisk until stiff peaks form, then add the melted chocolate to the butter and sugar mixture. Divide the prepared almonds into four portions. Add one portion to the creamed mixture. Fold in a quarter of the egg white, followed by more almonds. Fold in the remaining eggs and almonds alternately until they have all been added. Divide the mixture between the two prepared tins and make a hollow in the center of each cake. Bake in the oven for 20-25 minutes. The sides should be cooked but the center still a little unset. Leave to cool for a few minutes in the tins; them remove them from the tin. Allow the cake to cool completely before frosting.

To make the icing, melt the chocolate with the rum in a heatproof bowl over a pan of simmering water or in a low oven. Whisk in the butter, a tablespoon at a time, until melted. Remove from the heat and whisk occasionally until cool. If the icing seems too runny, put the bowl in the fridge and allow to firm up. Whisk to lighten and then use. When the cake is completely cold, fill and ice with the chocolate mixture. (If you want to cover the sides and pipe a border around the top, make 11/2 times the quantity of icing.) Decorate with flaked almonds and crystallized violets.

Tia Maria and Chocolate Cheesecake

Rice does not contain gluten and the Asian food stores have rice cakes which are gluten free.

Ingredients:

Base:

125g (4oz) rice cakes

50 g (1 1/2oz) butter, melted

Filling:

2 teaspoons powdered gelatin

11/2 tablespoons hot water

125ml (4oz) cream, whipped 375g

(12oz) cream cheese

1 tablespoon castor sugar (powdered sugar)

200g condensed milk

1 tablespoon of orange zest

100 ml Tia Maria or a liquor of your choice

Topping:

60g (2oz) dark chocolate, melted

Method:

Mix the crushed rice cookies and melted butter and press on to the base and sides of your chosen container.

Dissolve the gelatin in hot water, and let stand. Blend the cream cheese and the sugar, add the condensed milk, and the liquor. Whip the cream until it holds its shape and fold into the cheese mixture, fold in the gelatin. Melt the chocolate either in the microwave on half power or in a bowl over hot water. Make certain the bottom of the bowl is not in contact with the water as it will be grainy. Add the orange zest and then add to the cheese mixture. You can swirl it in to give a marbled effect of combine it to look paler like coffee. Pour the mixture into the crust and chill for a few hours. Serve with cream.

Orange Almond Cake with Orange Sauce

A moist and light orange flavored cake that can be served alone with a light yogurt for afternoon tea, or add the orange sauce for a decadent dessert!

Ingredients:

Cake:

3 eggs, separated

2/3 cup white sugar

1/4 cup rice flour

1 teaspoon ground cinnamon

1/2 cup orange juice

1 tablespoon of orange zest

1 1/2 cups finely ground almonds

Orange Sauce:

2 tablespoons heavy cream

2 cups white sugar

1 cup freshly squeezed orange juice

2 tablespoon grated orange zest

1/2 cup butter

4 egg whites

Preheat the oven to 325 degrees F (165 degrees C). Grease a 10 inch springform pan with cooking spray, and dust with rice flour.

Method:

In a large bowl, whip egg yolks with 2/3 cup of the sugar until thick and pale. This will take about 5 minutes with an electric beater, and it is ready when the beater is taken out of the batter and it leaves a trail. Stir in the rice flour the orange juice, the orange zest, and then fold in the almond meal and cinnamon.

In a separate glass or metal bowl, with absolutely no trace of fat, whip 3 egg whites until they hold a stiff peak: they will not incorporate any air at all if there is fat or egg yolk in the bowl. Fold into the almond mixture until well blended. Pour into the prepared pan, and spread evenly.

Bake for 35 to 40 minutes in the preheated oven until a toothpick inserted into the center comes out clean. Cool in the pan on a wire rack.

To make the orange sauce, cream together the butter and 2 cups of white sugar in a medium bowl. Stir in the cream, and place the dish over a pan of barely simmering water. Stir in orange juice and zest. Whip 4 egg whites in a separate bowl until soft peaks form. Fold into the orange sauce. Spoon over the cake and serve immediately.

Catherine Ford writes for ASeniorHaven.com, a site providing resources for senior health and other issues important to people over fifty and their families.

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Baking Without Gluten - Cake Recipes for Celiac Sufferers

Celiac disease is an autoimmune disease, often genetically inherited, in which the sufferers are intolerant of gluten. Celiac disease is caused by an abnormal reaction to gliadin, which is a gluten protein found in wheat, barley, and rye. The only cure is abstinence from gluten, which means that a whole new method of eating has to be learned.

It can be said that if celiac sufferers avoid flour, they will be fine. Although this is simplistic, it is not far wrong. But celiac sufferers have birthdays and celebrations the same as anyone else. And that means they may want a cake now and then, even while avoiding flour.

Dried Fruit

It is possible to bake without flour and there is a whole range of products on the market for gluten-free alternatives. However, for various reasons, the products may not be viable alternatives: they may not be available locally; or they may be priced beyond your budget. For many people, adapting regular recipes has to be the answer. For those who wish to adapt mainstream recipes, I have provided a few recipes below.

Rice Pudding Cake

Despite its name, it is a firm and heavy moist cake, and it is full of flavor. It is firm enough to cut into large slices. I did not develop this recipe it was given to me over twenty years ago by a friend in Western Australia. Her daughter was gluten intolerant. It is still one of the nicest gluten-free cakes I have ever tasted.

Ingredients:

3 cups cooked rice

4 eggs, beaten

1/2 cup demerara sugar

2 medium bananas, mashed

2 apples, finely chopped or grated

1 pear grated

500g (1 pound) cottage cheese

2 cups mixed dried fruit

1/2 cup dried apricots, chopped

1/2 cup almonds or brazil nuts, roughly chopped grated rind of one large orange

1 teaspoon nutmeg

1 teaspoon cinnamon

1 teaspoon all spice

Heat oven until 2200 C, 4000 F

Method:

Combine everything and mix well, and place in a greased bundt tin or a fluted ring tin to give the hole in the center. Bake for about half an hour until firm and cooked through. When a skewer comes out clean, the cake is cooked. Cool in the tin, refrigerate for a few hours, and then serve with cream.

Flourless Black Forest Gateaux

Serve warm with ice cream or whipped cream, or simply dusted with icing sugar. To keep this recipe totally flour free dust the tin with cacao.

Ingredients:

Cake:

4 (1 ounce) squares semisweet chocolate, chopped

1/2 cup butter

3/4 cup white sugar

1/2 cup cocoa powder

3 eggs, beaten

1 teaspoon pure vanilla extract

Filling:

a jar of Morello or Sweet cherries in natural juice.

1 Tub of thick whipping cream.

Preheat oven to 3000degrees F or 1500 degrees C.

Method:

Grease an oblong Swiss roll tin, or a jelly pan and dust with cocoa powder. Melt the chocolate in a bowl over boiling water, but do not let the bowl touch the water. When the chocolate is melted, add the butter. Remove from heat, and stir in sugar, cocoa powder, eggs, and vanilla. Pour into the prepared pan. Bake in preheated oven for 30 minutes. Let cool in pan for 10 minutes, then turn out onto a wire rack and cool completely.

Place powdered sugar or cocoa powder on a piece of kitchen paper and place the cake on it. Drain the jar of morello cherries and whip the cream until it holds its shape; then add the cherries. Place on top of the cake and roll up like a roll. Top with grated chocolate and serve with cream.

Healthy Fruit Cake

This recipe makes an excellent cutting cake. To make a 11/2 lb cake in an 8" tin:

Ingredients:

1 large banana, as green as possible

1 large carrot, peeled and grated

2 eggs 100 ml olive oil

4 oz (100g)granulated sugar

1 table spoon of black treacle/ molasses

8 oz (200g)gluten free flour mix

1/2 teaspoon of bicarbonate of soda

1/4 teaspoon of cream of tartar

1 level teaspoon of mixed spice

1 level teaspoon of ground ginger

1 level teaspoon of cinnamon

8 oz (200g) mixed dried fruit

several glace cherries green and red

Preheated oven, 350°F or 180°C

Method:

Beat the banana and carrot to a smooth puree with the olive oil, sugar and egg in a food processor. Add the flour and beat in. Add the treacle, spices, and raising agents and beat in. Add the fruit and beat in. Pour the mixture immediately into a deep 8" cake or 2 lb loaf tin lined with a layer of non-stick baking paper. Bake for 11/4 to 11/2 hours.

Chocolate Almond Gateau

Ingredients:

Cake:

110g/4oz best-quality dark chocolate (70 percent cocoa solids)

2 tablespoons white rum 110g/4oz whole almonds

110g/4oz butter, preferably unsalted

110g/4oz caster sugar, plus 1 tbsp extra, to mix with the egg whites

3 eggs, preferably free-range, separated

For the chocolate icing:

110g (4oz) best-quality dark chocolate (70 percent cocoa solids)

2 Tablespoons white rum

110g/4oz unsalted butter

To decorate:

crystallized violets

flaked almonds

You will also need 2 x 18cm/7in sandwich tins.

Method:

Preheat the oven to 180C/350F/Gas 4. Line the base of each of the tins with greaseproof paper. Brush the bottom and sides with melted butter and dust with a little rice flour. Melt the chocolate with the rum in a heatproof bowl over a pan of simmering water or in a low oven. Bring a small saucepan of water to the boil and add the almonds. Bring back to the boil for 2-3 minutes and then test an almond to see if the skin is loose. Drain the almonds, peel and discard the skins. Grind the whole almonds in a food processor until they are slightly gritty.

Cream the butter and add the sugar. Beat until pale, light and soft. Beat in the egg yolks, one by one. Whisk the egg whites until stiff. Add the extra tablespoon of sugar and continue to whisk until stiff peaks form, then add the melted chocolate to the butter and sugar mixture. Divide the prepared almonds into four portions. Add one portion to the creamed mixture. Fold in a quarter of the egg white, followed by more almonds. Fold in the remaining eggs and almonds alternately until they have all been added. Divide the mixture between the two prepared tins and make a hollow in the center of each cake. Bake in the oven for 20-25 minutes. The sides should be cooked but the center still a little unset. Leave to cool for a few minutes in the tins; them remove them from the tin. Allow the cake to cool completely before frosting.

To make the icing, melt the chocolate with the rum in a heatproof bowl over a pan of simmering water or in a low oven. Whisk in the butter, a tablespoon at a time, until melted. Remove from the heat and whisk occasionally until cool. If the icing seems too runny, put the bowl in the fridge and allow to firm up. Whisk to lighten and then use. When the cake is completely cold, fill and ice with the chocolate mixture. (If you want to cover the sides and pipe a border around the top, make 11/2 times the quantity of icing.) Decorate with flaked almonds and crystallized violets.

Tia Maria and Chocolate Cheesecake

Rice does not contain gluten and the Asian food stores have rice cakes which are gluten free.

Ingredients:

Base:

125g (4oz) rice cakes

50 g (1 1/2oz) butter, melted

Filling:

2 teaspoons powdered gelatin

11/2 tablespoons hot water

125ml (4oz) cream, whipped 375g

(12oz) cream cheese

1 tablespoon castor sugar (powdered sugar)

200g condensed milk

1 tablespoon of orange zest

100 ml Tia Maria or a liquor of your choice

Topping:

60g (2oz) dark chocolate, melted

Method:

Mix the crushed rice cookies and melted butter and press on to the base and sides of your chosen container.

Dissolve the gelatin in hot water, and let stand. Blend the cream cheese and the sugar, add the condensed milk, and the liquor. Whip the cream until it holds its shape and fold into the cheese mixture, fold in the gelatin. Melt the chocolate either in the microwave on half power or in a bowl over hot water. Make certain the bottom of the bowl is not in contact with the water as it will be grainy. Add the orange zest and then add to the cheese mixture. You can swirl it in to give a marbled effect of combine it to look paler like coffee. Pour the mixture into the crust and chill for a few hours. Serve with cream.

Orange Almond Cake with Orange Sauce

A moist and light orange flavored cake that can be served alone with a light yogurt for afternoon tea, or add the orange sauce for a decadent dessert!

Ingredients:

Cake:

3 eggs, separated

2/3 cup white sugar

1/4 cup rice flour

1 teaspoon ground cinnamon

1/2 cup orange juice

1 tablespoon of orange zest

1 1/2 cups finely ground almonds

Orange Sauce:

2 tablespoons heavy cream

2 cups white sugar

1 cup freshly squeezed orange juice

2 tablespoon grated orange zest

1/2 cup butter

4 egg whites

Preheat the oven to 325 degrees F (165 degrees C). Grease a 10 inch springform pan with cooking spray, and dust with rice flour.

Method:

In a large bowl, whip egg yolks with 2/3 cup of the sugar until thick and pale. This will take about 5 minutes with an electric beater, and it is ready when the beater is taken out of the batter and it leaves a trail. Stir in the rice flour the orange juice, the orange zest, and then fold in the almond meal and cinnamon.

In a separate glass or metal bowl, with absolutely no trace of fat, whip 3 egg whites until they hold a stiff peak: they will not incorporate any air at all if there is fat or egg yolk in the bowl. Fold into the almond mixture until well blended. Pour into the prepared pan, and spread evenly.

Bake for 35 to 40 minutes in the preheated oven until a toothpick inserted into the center comes out clean. Cool in the pan on a wire rack.

To make the orange sauce, cream together the butter and 2 cups of white sugar in a medium bowl. Stir in the cream, and place the dish over a pan of barely simmering water. Stir in orange juice and zest. Whip 4 egg whites in a separate bowl until soft peaks form. Fold into the orange sauce. Spoon over the cake and serve immediately.

Baking Without Gluten - Cake Recipes for Celiac Sufferers

Catherine Ford writes for ASeniorHaven.com, a site providing resources for senior health and other issues important to people over fifty and their families.

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Top 8 gluten flour

Image : http://www.flickr.com

I have listed the top eight gluten free. Some are used in cooking and to make other sauces. Everything should be easy to store, especially in natural food stores. I hope you write fun to read as much as I enjoyed it.

Rice flour: rice flour can be white or brown rice are produced. For the flour, a bowl of rice and raw rice is far reaching. Raw rice is then ground to form the rice flour. Rice flour is a particularly good substitute for wheat flourand can be used as the primary alternative for many baked goods / desserts. Rice flour can also be used to stop attacking chopped dried fruit coat.

Corn flour: corn flour is ground dry corn flour. It 's a common staple in many parts of the world. In the U.S., corn flour is finely ground, also known as corn flour. However, the word corn starch corn starch in revenue from the United Kingdom. Cornmeal is known forother names around the world, one of the best known is polenta. Corn flour is used more for spicy dishes and is available in yellow and black.

Buckwheat: Buckwheat flour is not, despite the name is a form of wheat, buckwheat is actually related to rhubarb and is not a plant like a grass. The small seeds of the plant are crushed to make flour, which has a mottled appearance. Be careful when purchasing to make sure it says gluten free on the package, as some producers to mix theirbuckwheat flour with wheat flour, to be more convenient. Buckwheat is traditionally used to make pancakes.

Soy flour: soy flour is made from roasted soybeans were pulverized. He has a strong nutty flavor. Can be used as a thickener in sauces and dressings, or can be added to baked goods. In bakery products, soy adds tenderness and moisture and helps keep obsolete products. Mix with rice flour and buckwheat flour for best results. ProductsContains soy flour, brown quickly, so sometimes it is necessary to shorten the baking time or decrease the temperature slightly.

Gram flour: Gram flour is made from ground chickpeas and is much more to Indian cuisine. It 'used to make cakes and onion bhaji as naan and mumps. If you want an update of this bread is probably the best flour to use. Try the Naan bread itself. Very easy to do, like normal wheat bread.

potato flour: potatoThe meal is a meal that is dry, made from potatoes are cooked, then ground. The use of potato flour is used as a thickener. potato flour can be added to soups, stews promote, sauces and other dishes to thicken the courts, without a strong flavor and texture of starch-intensive. There is a light sauce. However, care must be used for the potato flour as a thickener. If it is a dish that is used for cooking is allowed, can acquire a strangeTexture and unpleasant. potato cake mixes can be added to make the mixture easier.

Arrowroot: The arrowroot plant is native to tropical regions of South America. It 'easy to digest starch. The starch is used as a thickener in many foods, such as creams and sauces and is also used in cookies and other baked goods. Maranta is very soft, so that for neutral systems. The kitchen is arrowroot has good fruit for the production of gel glassPie. Arrowroot is clearly visible, the result can be. Be sure to boil because they lose their ability to recruit. Mix with a cold liquid before starting a recipe, some of the liquid in the recipe

Starch: corn flour, corn starch and America, you know, the force that was extracted from corn (maize). Used primarily as a thickener, among its qualities that are easy to use and easy to mix tasteless (unlike most other flours).When used in cooking, mixed with a cold liquid first and add a bit 'of hot liquid on the front adding to the recipe (which should ensure that the sauce / liquid lumps. About 10 minutes before end of cooking, bring to a boil and let simmer. If the starch is not sufficiently long, you end up with a flavor of fried rice. button to make sure it is ok.

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