South African cookbook for allergies and food intolerance. Hilda Lategan

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      A better end product is often obtained when using a combination of different flours.

      In the chapter “Easy bakes, breads and rusks” you will find tables which will make the mixing of different flours easier. The choice of a combination of flours will be influenced by an individual’s food allergy or intolerance.

      Soya flour improves the elasticity and viscosity of a product and, in some cases, can successfully be used to replace eggs in a recipe for a baked product. Soya flour may, however, contribute to a bitter taste in baked products, which intensifies as the product gets stale.

      Soya flour and chickpea flour both lower the GI value of the flour mixture.

      Tapioca flour and sago flour give the best baking results when used in combination with other flours. Sauces can be thickened with tapioca flour and sago flour, but the sauce will not set in the same way as when using cornflour.

      Liquids thickened with potato flour, tapioca flour or sago flour are more rubbery in texture than a liquid thickened with wheat flour.

      Storing these flours in airtight containers in the refrigerator can prolong their shelf life. Compared with normal cake flour, products which are prepared from these gluten-free flours become stale more quickly. The shelf life of products which are prepared from these flours can be prolonged by packing and freezing them in user portions as soon as possible after baking. Take note that freezing will not improve a product of poor quality. At its best it will only preserve the quality of a product at the time that it has been frozen.

      REPLACEMENT OF WHEAT FLOUR OR CAKE FLOUR IN A RECIPE

      In the past I gave the ratio of wheat flour or cake flour to the different kinds of flour in volume (ml) and mass (g), but over time I realised that the volume (ml) may differ due to aeration when the flour is sifted or stirred before measuring. The mass (g), however, remains constant regardless of aeration.

      The best ratio to replace 250 ml (120 g) cake flour lies between 100-140 g of the alternative kinds of flour, but it needs a little practise and testing to get to the exact replacement ratio.

      Replace 15 ml cake flour as a thickener in soup and sauces with:

      •7,5 ml potato flour, rice flour, tapioca flour, sago flour or cornflour OR

      •15 ml rye flour or barley flour OR

      •7,5 ml gelatine

      EGGS

      Eggs are responsible for incorporating air in a batter or dough. During baking the egg protein coagulates and adds to the structure of the baked product. Egg protein improves the elasticity of baked products.

      Depending on the characteristics of the dish and the purpose of the egg in the dish, replace one egg with:

      •As leavening agent: 10-15 ml baking powder OR 2-3 ml bicarbonate of soda PLUS 4-6 ml cream of tartar

      •As binding agent: 15 ml cornflour or custard powder OR 30 ml cake flour

      •As liquid: 60 ml apple juice OR 75 ml apple, pear or apricot purée OR 1 ripe medium banana, mashed

      SUGAR

      Sugar has a softening effect on egg protein and gluten and contributes to the soft texture of a baked product. It also delays the development of gluten.

      Sugar is responsible for the incorporation of air in batter or dough and is of special importance when the creaming method is used to mix sugar and fat until light and fluffy.

      Sugar promotes browning during baking. The golden colour that develops during heating is the result of a reaction between the reducing sugar and protein.

      MILK

      Unless indicated differently, cow’s milk was used in the recipes. Lactose-free milk is available and gives the same baking result and taste as cow’s milk. When necessary, and according to the type of dish, milk can be substituted with soya milk, rooibos tea, fruit juice or water. Rice milk and almond milk can also replace milk. Check the ingredient list on almond milk as some of the products on the market are mixed with soya milk, which makes it unsuitable for soya-free dishes. Coconut milk can replace milk, but keep in mind that it is high in saturated fats.

      LEAVENING AGENTS

      South African baking powder usually contains cornstarch (maize) as a starch filler. A quantity of 5ml baking powder can be substituted by 1ml bicarbonate of soda PLUS 2ml cream of tartar. Sift together at least twice with the dry ingredients or, alternatively, mix it in thoroughly with a spoon.

      XANTHAN GUM AND GUAR GUM

      Xanthan gum and guar gum help to bind a dough prepared from gluten-free flour, to make it more elastic and to reduce crumbling. It is better to rather use too little than too much xanthan gum or guar gum as too much gum will make the dough and end product too hard.

      The formula for using the gum is approximately as follows:

      •For bread and pizza dough: Use 2-3 ml xanthan gum or guar gum per 140 g gluten-free flour.

      •For cakes, muffins and teabreads: Use 1,25-2,5 ml xanthan gum or guar gum per 140 g gluten-free flour. When using eggs in a recipe, the xanthan gum or guar gum may even be omitted. I sometimes use a portion no more than the tip of a knife, or 1ml per 140 g gluten-free flour.

      •For biscuits and cake bars: Use 1,25-2,5 ml xanthan gum or guar gum per 140 g gluten-free flour. When using eggs in the recipe, the xanthan gum or guar gum may even be omitted. I sometimes use a portion no more than the tip of a knife, or 1 ml per 140 g gluten-free flour.

      PSYLLIUM FIBRE

      •Psyllium fibre works well when baking gluten-free bread. Use 20 g psyllium fibre per 450 g gluten-free flour. It may be necessary to add extra water while mixing as the psyllium fibre absorbs a lot of liquid. See the ratio of flour to liquid and psyllium fibre.

      OIL, BUTTER AND MARGARINE

      When oil is called for in a recipe, it can be canola oil, sunflower oil, olive oil, avocado oil or one of the nut oils. It is advantageous to choose an oil with a high monounsaturated fatty acid content.

      Some people who experience intolerance to milk protein and lactose (milk sugar) may sometimes be able to tolerate butter fat, as found in pure butter. Pure butter contains no colourants, preservatives or soya (used as a stabiliser). If you are following a milk-free diet, make sure that the butter you use contains no added milk solids.

      Margarine is used in some of the recipes. Contrary to butter, margarine contains colourants and most margarines contain sodium benzoate as a preservative. Trans-fatty acids – usually listed as “partially hydrolysed fat” – can be present in margarine. I use Blossom Lite, Olé and Cardin margarine because they are free of milk and are preserved with potassium sorbate (E202). Depending on choice and tolerance, margarine can be replaced by butter.

      “Free of” foods

      Not all recipes are “free of” all allergens. Each recipe in this book has an indication of which items it is free from. Suggestions and variations are included to make the recipe free of more ingredients.

      The recipes were evaluated as being “free of” regarding:

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