Category Archives: Gluten Free

Sorghum Zucchini/Apple/Coconut Scone

by Bea Garth

In the process of researching how to make some gluten free yeasted bread for my husband, I came across a new trick for creating a binder for gluten free flours–namely by using a little psyllium husk powder in the recipe. So I did that in the following yummy scone recipe. Rather than just rely on the psyllium however, I am also using an egg with a small amount of flax and chia. The trick is to not add too much binder or the bread dough will never dry out no matter how long its baked (I found out the hard way)! Without the proper binders however, gluten free quick breads will usually be too dry and won’t hold together properly.

And no, I don’t use xanthum gum or guar gum. I am sensitive to both. I just found out that xanthum gum is made from the same black bacillus that one often sees on old broccoli. Commercially its often grown on either wheat, corn or soy–all no no’s for me. Guar gum I learned too is related to latex, another one of my allergens…

I think you will like this zucchini apple scone recipe! Its low histamine, no gluten or lactose, easy to make in one bowl, and great tasting! This makes enough dough for 2 pie or biscuit pans or one deep square pan.

Ingredients:
1/3 coconut oil or butter (slow melt in small pan on stove)
1 scant tbsp. flax seed (grind)
1/2 scant tbsp. chia seed (grind)
3 1/2 cups water
2 eggs (or  one can use 1/2 tbsp more flax seed–fresh ground plus 1/4 cup more water to replace  moisture lost from not using eggs)
2 1/2 cups sorghum flour
1 tsp. salt
2 tsp. baking powder
2 tsp. baking soda
1 level tbsp. powdered psyllium husks
1 1/2 cup more sorghum flour
2 small zucchini’s, shredded (1 cup packed)
1 largish apple, peeled and chopped
1  1/2 cup shredded coconut (unsweetened and sorbitol free)

Instructions:
Turn on oven to 350 degrees.
Melt coconut oil (or butter) on low in small pan on the stove. Then, while it is melting, grind the flax and chia seeds. Don’t heap the seeds unless you want the recipe to be more like a pudding! Put the ground seeds into a largish bowl and add the water and one raw egg. Mix using a wire whisk.
Then whisk in two cups of sorghum flour plus the salt, baking powder and baking soda.
Then quickly sprinkle and whisk in the 2 level tsp. powdered psyllium (or if you don’t have the powder, you can use the whole husks–again, just don’t heap the psyllium! or the batter will become a pudding-like) and quickly whisk in til the batter is smooth.
Then quickly whisk in the remaining sorghum flour, pour the hot melted oil onto the batter and whisk again.
Now shred the zucchini’s and add to the batter with a large spoon or wooden spatula. Again peel a largish apple, and chop it and add to the batter.
To complete this recipe, add in the shredded unsweetened coconut, using the large spoon or spatula.

If you are allergic to coconut, you could just add in 1/2 to 3/4 cup more sorghum flour or some other flour (like amaranth or rice flour perhaps?) instead of using the coconut (the flours will absorb more water than the shredded coconut).

Then oil (I use coconut oil) either two pie or biscuit pans, or one deep square pan, and then put the batter in the pan(s). Pat the dough down so its even, and put into the pre-heated oven at 350 degrees for 75 minutes (I am still trying to figure out how to reduce the baking time for this recipe!  So bear with me on this. As is it is delicious nevertheless–especially after it is frozen and reheated).

Let sit for a few minutes to cool before releasing the edge with a rounded knife (if needed) and turning it out of the pan onto a wire rack to cool more. When it seems ready, cut and serve. I like the round pans for this since it looks more like a true Scottish Scone quick bread.

I often use blueberries and a bit of stevia or maple syrup to taste to make the scones even more delicious. Lately I have been making home made yogurt (yay!~) to put on top. I make it by using my special anti histamine probiotics since regular yogurt kills me. This truly is the only way I can enjoy having milk. I avoid canned or packaged coconut milk due to their gums and preservatives usually included–which really do not agree with me. Ditto with almond milk etc. I could make it myself, but just have not wanted to spend the time. I will write another entry on this very soon…

NOTE: I usually freeze the scones (or any other of my quick breads) by cutting them up into serving slices after they have cooled, wrapping the slices first with wax paper. I then put them in a plastic bag, put an identifying piece of paper showing the title of what I made plus the date, and use a twisty to tie the top of the bag to protect the slices from freezer burn. Then when I want something nice like some scone, I just put one or two pieces in the microwave (or oven) to heat so it becomes a quick food I can enjoy any time.

FURTHER NOTE: If you are allergic to (or don’t have) sorghum flour, you can use rice or millet flour instead (or some combination thereof). I have made this using amaranth as part of my flour. It is much denser however than the sorghum, so I wouldn’t choose it as the main flour.

ALSO NOTE: If you can’t tolerate the egg, consider using another scant 1/2 tablespoon of flax seed instead and add a small bit of water equivalent to what is lost without the eggs (say 1/4 cup?) — just remember to grind the flax and don’t heap it to avoid making a bread pudding of your scones!

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2-Well Yam Pie: gluten and lactose free, low histamine, low sugar and fructose

by Bea Garth

Here it is Thanksgiving and my honey had to go out and work. Rather than huff about it, I decided to make a yam pie anyway.

I shouldn’t  have that much pumpkin (too high histamine and fructose).  Many find that sweet potatoes are better for them, but I seem to be sensitive to them, whereas yams suit me well.  I often use them in place of carrots for instance, since I seem to have a true carrot allergy (rash, welts, confusion). Yams are a great way to get some good vitamin A.

Anyway, I am also sensitive to sugar of most any kind. The only thing that way that I seem to tolerate is a bit of maple syrup, as long as I don’t use much.

So what to do when making a pie for me and my sweetheart, when he does not tolerate stevia at all? Fortunately he is just fine with plain sugar. I came up with what I think is an ingenious idea: why not make the whole recipe for us both in the same container, and then just split it at the end–so he can have sugar added to his pie and I can have stevia added to mine instead.

The other wrinkle however was how to separate the two pies when really I am making only enough for one?? And want to use just one tin or pie plate to bake them in? I hit upon this idea which has turned out great: make a bit of extra dough and then make a well (using the dough) in the middle of the pie plate (or in this case since I didn’t have one, the rectangular tin).

I split the raw pie mixture in half and then mixed sugar into his half and stevia to taste into mine.  I then put some extra bits of almond flour on his side after I poured the pie mixture with the added sugar in, and left my side plain  so I wouldn’t get mixed up as to whose pie is whose…

So here’s the recipe:

2-Well Yam Pie: gluten, lactose and histamine free

Pie Ingredients and Recipe:

. peel and chop one medium largish yam (or sweet potato) to make roughly 3 1/2 cups chopped yam–put in blender
. melt 1/2 cup coconut oil on low slowly
. put one cup water into blender

Grind 2 tbsp. flax and 1 tbsp. chia, and then add to the blender

. add 1/4 cup maple syrup to blender
. add one egg (optional–you don’t have to use it if its a problem)
. add 1/2 tsp. salt
. add 1/2 tsp. baking soda
. add 2/3 cup sorghum, rice or millet flour

Blend the above ingredients at least a minute. Then add in 1/4 cup melted coconut oil to the blended ingredients, and blend well again for another minute or so.

Let pie ingredients sit a bit while you make the crust. This will allow the flax and chia seeds to gel.

Crust Ingredients and Recipe
Use a small mixing bowl and add the following ingredients (please note, I am making extra crust so a separation well can be made and a nonstandard pie plate can be used):

. 1 1/2 cup almond flour
. 2/3 cup shredded unsweetened coconut
. 2/3 cup millet, sorghum or rice flour (etc.)
. 1/4 tsp. to 1/3 tsp salt (to taste)
Mix above ingredients in the bowl so they are evenly distributed. I used my hands actually.
Then add in 1/4 cup melted coconut oil. I use a sprinkling method, and toss flours with a fork
. then add roughly 1/3 to 1/2 cup water, tossing and mixing similarly.

Then mix the ingredients with the water together with a fork a bit more, followed by mashing them together and kneading them into a dough with your hands.

This makes your crust. You can then coat your chosen pie pan with coconut oil, put your ball of dough inside the pan while choosing a bit of it to put aside to make the separation well in a minute.

Using your hands, flatten the dough so it covers the pan’s bottom and up to the top edges. Use bits of dough to complete the edges as needed. Then make the well in the center so the ingredients in the two separately sweetened pies don’t mix. It looks kind of like a separate section in your garden edged with wood if you get my drift…

Back to the pie mixture:
take one half of the blended pie mixture (roughly 2 cups) and put in 1/4 cup sugar (or to taste), and mix well with a spoon or fork.
Then pour that sugar flavored pie mixture into one of the wells in the pie pan. Put something on top of it that can survive baking. I sprinkled some of the almond flour on top and then added 5 almonds to mark the area.

Then with the rest of the blended pie mixture (also roughly 2 cups), add in 2/3 tsp. of plain powdered stevia, again mixing it well with a fork and/or spoon. Pour this stevia flavored mixture into the unused pie well.

Bake in a preheated oven at 350 degrees F for roughly 50 minutes. It you have a hot oven, turn it down a bit.

When the pie is done, take it out of the oven and let cool on a wire rack. I ate a piece after 15 minutes, but its better to wait at least half an hour or longer for the pie to cool.

Added Notes: The taste of the pie is excellent! The maple syrup and yam gives it a good flavor without histamine high spices like cinnamon and cloves. And the crust is to die for! Actually flaky. It tastes better to me than a gluten crust, if my recollection is correct. Very nice! I can’t wait to see what my fiancee thinks of the pie sweetened with sugar.

This separation of recipe only at the end gives me other ideas to do the same say with cookies and cakes etc. I am inspired!! And yes I do have a sweet tooth. It is so nice to be able to eat something like this without ruining my health, and actually instead aiding it since the above ingredients are actually good for me, and I hope good for you too!