Gluten is a protein of plant origin in wheat, rye, barley and oats that according to nutritionist Flavia Germinari plays important roles in our body, such as:? Enzymatic, hormonal, builder or reconstructor (of tissues, organs), carrier, defender (antibodies) and energetic.
Gluten-free diets have now become fashionable in the offices of orthomolecular and functional nutritionists, but it is important to clarify that protein restriction is only recommended in the case of celiac disease, an inflammation of the small intestine that results from an inappropriate autoimmune response to gluten ingestion.
According to Flavia, in a healthy person, moderately consumed gluten does no harm and if the person does not have the disease, restriction of gluten in the diet is not recommended, as this practice will result in nutritional deficit.
Nevertheless, the nutritionist states that "there are some studies that if consumed in excess, gluten can cause decreased production of serotonin, which can cause depression even in individuals who do not have hypersensitivity to this protein."
How can I replace the use of wheat flour in bread preparation?
According to Flavia, wheat, rye, barley and oats can be replaced by rice flour, potato starch, sweet and sour starch, cornmeal, cornstarch and starch, tapioca, manioc flour, amaranth, buckwheat, arrowroot and quinoa flour, which has no gluten.
Here's a selection of seven very tasty, low-calorie gluten-free bread recipes:
1. Soy Bread
Yield: 1 loaf
Difficulty Level: Easy
Ingredients
- 3 eggs
- 1/2 cup of oil or olive oil
- 1/2 glass of water
- 1 tablespoon shallow measure crystal sugar
- 1 teaspoon salt
- 1/2 cup sweet flour
- 1/2 cup soy flour
- 1 cup of rice flour
- 1 tablespoon baking powder
Method of preparation
Preheat oven to 180º and grease bread loaf with margarine and rice flour. Beat in the mixer the liquids and add the flour gradually. Lastly the yeast. Put the mixture in the loaf pan and bake for 35 minutes in a medium oven.
2. Parsley Cassava Bread
Yield: 10 servings
Difficulty Level: Medium
Ingredients
- 5 little parsley
- 3 and 1/2 cups of boiling water (700 ml)
- 1 and 1/4 cup sweet sprinkles
- 1/2 cup sour flour tea
- 1 shallow teaspoon of sea salt
- 3 tablespoons olive oil
Method of preparation
Peel and chop the manioc. Put them in a medium saucepan (attention, because the bigger the pan, the faster the water will dry), add the boiling water and cook for 15 minutes with the lid half open.
Let the manioc cool slightly and place it in a bowl. Knead it with your hands and add the rest of the ingredients with the still warm manioc. Mix well and gradually add the cooking water, working the dough until it no longer sticks to the fingers.
Shape into medium sized balls and place them in a baking dish, leaving space between them. Bake in a preheated (230 * C) high oven and bake for about 40 minutes.
3. Blender Bread
Yield: 01 loaf type bread
Difficulty Level: Medium
Ingredients
- 3 eggs
- 1/2 cup of oil
- 1 and 1/2 cup of rice flour
- 1 cup of plain yogurt (soy or lactose free)
- 1 tablespoon sugar
- 1 teaspoon salt
- 1 tablespoon baking powder
Method of preparation
Beat all ingredients in a blender (placing the yeast last). Grease a loaf pan with oil (or margarine) and sprinkle with rice flour. Put the dough to bake and roll over egg yolk with a little oil. Bake for about 45 minutes. (time varies by oven type.
4. Sponge Cake
Yield: 1 medium cake
Difficulty Level: Easy
Ingredients
- 6 eggs
- 6 tablespoons sugar
- 3 tablespoons rice flour
- 3 tablespoons potato starch
- 1 teaspoon baking powder
Method of preparation
First separate the egg whites and beat in snow until firm. Set aside. Then beat the egg yolks well with the sugar until light yellow. Add the rice flour and potato starch slowly. Add and mix by hand the baking powder and then mix the egg whites gently. Bake in a greased and floured pan for 20 minutes or until golden brown.
5. Sweet Bread with Dried Fruits
Yield: 1 loaf
Difficulty Level: Medium
Ingredients
- 1 and 1/2 cup rice custard
- 1 and 1/2 cup potato starch
- 3 eggs at room temperature
- 1/3 cup oil
- 1 and 1/2 tbsp of baking powder
- 1/2 cup cooked and mashed carrots
- 1 cup of warm water (use carrot cooking)
- 5 tbsp sugar
- 1 pinch of salt
- 1 tsp CMC (thickener)
- 11 cherry in syrup, minced
- 3 tablespoons raisins
- 3 tablespoons mashed Brazil nuts
- 3 tablespoons pitted and pitted black plum
Method of preparation
In a bowl put the flours, baking powder, sugar, water beaten with carrots and mix well. Then add the rest of the ingredients. Grease a bread pan and add the dough. Let rise and bake at 220ºC until golden brown.
6. Polvilho Roll
Yield: 20 breads
Difficulty Level: Medium
Ingredients
- 3 eggs
- 2 cups sweet sprinkles
- 2 cups sour tea
- 1 cup of water
- 1/2 cup oil
- 1 teaspoon salt
Method of preparation
Boil the water. Reserve.
In a bowl, combine sweet manioc flour, sour manioc flour, eggs and salt. Add oil and stir well. Finally, slowly add the boiling water and stir well until the dough is "sticky". Spoon (as if it were cheese bread) on a large baking sheet without greasing. Bake in a high oven for about 30 minutes.
7. Yam Bread
Yield: 1 loaf
Difficulty Level: Medium
Ingredients
- 2 eggs
- 2 cups of rice flour
- 1 cup of grated raw yam
- 1 cup potato starch
- 1 cup of water
- 2 tbsp extra virgin olive oil
- 1 tablespoon full of baking powder
- 1 teaspoon salt
- 1 teaspoon culinary sweetener powder
- 1 tsp vinegar
Method of preparation
Mix rice flour, potato starch, sugar, salt and yeast. Add the other ingredients and mix well.
Place in greased nonstick bread, and bake for about 30 minutes. To enrich the bread, add 1 tablespoon of ground flaxseed, or pumpkin and / or sesame seed.
BEST KETO BREAD RECIPE [LOW CARB/ GLUTEN FREE/ AMAZING TASTE] (March 2024)
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