1. Wash your hands before you begin, and make sure you avoid contaminating gluten-free items with ingredients containing gluten if you are baking in a kitchen isn't gluten-free.

2. As with regular baking, make sure you have all ingredients before baking, and bring eggs, milks and butter to room temperature for proper mixing.

Read more about toxic kitchen items you should throw out for good

3. Store your flours or flour blends in the freezer for the freshest products. As with other refrigerated or frozen ingredients, bring the flours to room temperature when baking.

4. Use a light hand with your flour blends.

5. Look for recipes that are high in moisture to begin with, such as items made with sour cream if it's a cake, coconut, carrots, zucchini, pumpkin, etc. Breads and cakes that are moist are good options to try to make gluten-free.

6. Sugar holds moisture as well, so trying a low sugar recipe might not be the best idea. Natural sweeteners such as turbinado, honey, maple syrup, or sweet ingredients like banana can be used instead.

Read more about the top 8 natural sweeteners

7. Though moisture is important, gluten-free foods can be very gummy if an incorrect ratio is used with the flours or if there is too much moisture. A balance will come with practice and time.

8. Xanthan gum is used to add volume, structure, and viscosity when there is no gluten present. It also stabilizes and emulsifies. If too much is used, you'll get a very gummy product that is sticky, slimy, and heavy. It will lose its gumming properties the longer it is mixed. Xanthan gum is derived from corn, so always look for a non-GMO variety. A different gum, such as guar gum, can be used if corn allergies are an issue.

9. Gluten-free batter and dough can be gummier and stickier, so make sure to scrape the sides of your bowl down well as you mix and blend.

10. Using an electric mixer is usually preferred over a spoon because you can get a smoother texture and will avoid lumps.

11. Properly butter or line pans with parchment to ensure your foods do not stick to baking pans. Cookies work best on a parchment-lined baking sheet.

12. Gluten-free items need more leavening, so increase baking powder and baking soda. Don't forget how baking soda works-it is alkaline and, in your batter, will react with acid ingredients such as buttermilk, sour cream, yogurt, bananas, cocoa, and vinegars.

13. Be sure to use a gluten-free baking powder. While you're at it, check the labels of other ingredients such as vanilla and chocolate chips, as these are not always gluten-free (the same goes for vinegars and mustards in your other cooking and/or baking).

14. Increase vanilla and other spices for the best, fullest flavor in your gluten-free baked goods. Find a good gluten-free vanilla and use it liberally.

15. Watch out for oats. Although oats are technically gluten-free, cross-contamination with wheat, rye and barley in the fields or the mill may happen, so be sure to purchase oats that are certified gluten-free.

Read more about oats and celiac disease

16. To replace oats in some recipes, you could experiment with coconut chips (unsweetened and dried) or quinoa flakes for crunch. Puffed rice cereal is also great for bars or cookies for some gluten-free crunch and crisp.

17. There are many flours that people forget about trying out, including quinoa flour and coconut flour. Try them out if you're in baking mode!

18. Other gluten-free flour options include: amaranth flour, arrowroot, brown and white rice flour, buckwheat flour, corn meal, chick pea or garbanzo bean flour, potato starch, sorghum flour, tapioca flour or starch, and teff flour. Keep in mind that many of these flours are not ideal to use on their own. Mixing a variety of gluten-free flours together results in a better-tasting product.

19. If you include soy in your diet, organic soy flour is a great option due to its higher protein content.

20. Potato flour (not potato starch) and millet flour are gluten-free but they do not work well in gluten-free baking.

Read more about places gluten may be hiding in your diet

Be sure to keep a sense of humor, an open mind, and an open palate. Gluten-free baked goods may not taste exactly like your old ones, but they can be just as (or more) delicious as their wheat counterparts. You might not always have success, but experimentation will give you experience. The more you see how ingredients work, the better luck you will have overall.

The post 20 Tips and Tricks for Gluten-Free Baking appeared first on NaturallySavvy.com.

Sesame seeds are used to make sesame oil, which can be plain or from toasted sesame seeds, which yields a rich flavor that is amazing drizzled over cold vegetables, fish, and salads. The oil is the primary oil used in most Eastern cooking, though it also shows up in southern American cuisine due to the African presence in the area. Sesame seeds were brought to America from Africa, the place where the seeds originated. Arabs also used the sesame seed and its oil widely in cooking. The phrase "open sesame" originated there, referring to how the sesame seed pod bursts open when mature.

Read more about other healthy seeds

Sesame seed varieties include yellow, black, white and red, and pale seeds are milder in flavor. The sesame seed is high in fat-50 percent oil by weight-and needs to be stored in the refrigerator to prevent rancidity. Sesame seeds are high in antioxidants and they contain sesamin and sesamolin, two substances that studies show have cholesterol-lowering effects and blood pressure reduction in humans. Sesame seeds are also a source of copper, which helps with growth and maintenance of bone and connective tissues, and manganese, which promotes bone and cartilage health. Though they're nothing like turkey in appearance, they too are a rich source of trytophan, a precursor to serotonin, which regulates sleep. They also contain a dose of calcium, iron and some zinc. All that pumping through those little seeds!

I suggest you "open sesame" a few times a week, exploring the many ways sesame can add flavor and texture to a meal. Though I do not suggest eating buckets full everyday, they are

worthwhile to add to a well-balanced and varied diet. Plus, they're fun

to sprinkle on foods for some crunch, not to mention the pleasing visual

effect of speckles of color. Many people enjoy hummus and dressings that contain Tahini, a paste made from sesame seeds.

Light sesame oil has a high smoke point (420°F), making it excellent

for cooking, and its high antioxidant content prevents it from spoiling.

But toasted sesame oil has a lower smoke point and will turn rancid

much more quickly, so it should be stored in the refrigerator. Toasted

sesame oil also has more intense nutty flavor, so it is best used as a

finishing oil. Try toasted sesame oil over blanched broccoli, cold salmon salads, toasted with soba or rice noodles, drizzled over roasted or poached chicken, or with grilled shrimp. I love it over any and all steamed vegetables, with a hearty sprinkling of sesame seeds for texture and contrast.

Sesame seeds are a great addition to even the most basic of salads, and are delicious atop smoked salmon and cream cheese bagels. Sprinkle them into biscuits or muffins, mix them with breadcrumbs to coat shrimp, or crust tuna with the seeds for some crunch. For a fresh sandwich, layer cucumbers, avocado, tomato, a fresh, soft cheese (cream cheese works), and top with a tablespoon of sesame seeds.

Recipe: Sauteed Green Beans with Walnut Oil and Toasted Sesame Seeds

Tahini can be combined into myriad sauces, spread on a bagel and drizzled with honey for a sweet bite, or combined with miso paste to make a new spread. Or just enjoy it in a delicious hummus.

Image: Nate Steiner

The post The Amazingly Delicious and Healthy Benefits of Sesame Seeds appeared first on NaturallySavvy.com.

Aside from changes in the use of milk, many peoples the world over cannot even tolerate dairy milk; some people are lactose intolerant, meaning the stomach no longer produces the enzyme lactase that breaks down lactose (milk sugar), while others are allergic to the protein found in milk, making dairy a food avoided all together. Lucky for us, the food kingdom has many great alternatives to offer.

It's important to note that when starting to use or choosing an alternative milk for baking, cooking, or other applications in recipes, taste the milk plain first to discern the underlying flavors. For example, many can tell when soy is used instead of dairy milk, as the characteristic "beany" taste of soy can come through in the finished product. Many of these milks also function differently than dairy because their protein, fat, and sugar contents vary greatly depending on what version of a specific milk you choose (i.e. low fat, non-fat, sweetened or unsweetened, flavored, or plain). Keep in mind that all proteins are potential allergens, so when you're feeding guests, let them know which milk ingredients you've used.

Goat and Sheep Milk
Though still coming from animals, goat and sheep milks function almost identically to dairy milk but can often be better tolerated by people with dairy sensitivities. Always choose organic and local if possible, and store according to package directions. These might impart a more grassy flavor to dishes and baked goods. Goat's yogurt is tasty with honey and fresh plums.

Organic Soy Milk
Made from the cooking and pressing of soy beans, soy milk is the closest to dairy milk in terms of protein and fat, but does not have the same calcium count. Some soy milk is also fortified with vitamins and/or minerals. Soy works well in baked goods, is a palatable beverage, and is good in smoothies, shakes, and some savory recipes. In some savory dishes a nutty bean "soy" taste can be imparted, though I have found great success using it in everything from soups to mock-cream sauces to cakes to yeast breads. Be sure to choose organic soy milk, as conventional soy is likely GMO.

Hemp Milk
Do not fear any drug connection here; hemp milk is made from the seeds of the hemp plant, which contain no THC. Hemp milk is nutty, a bit sweet, and has a distinct, pleasant flavor. Creamy and packed with omega-3, this choice is healthy and contains a decent amount of protein. Hemp milk works well in most cooking applications (sweet and savory), and is good for drinking. The higher fat content works well in baking and smoothies, but look for an unsweetened version or alter the sugars in your recipe.

Almond Milk
Almond milk has a delicious and light flavor, though it isn't as good a source of protein as dairy milk. Unsweetened almond milk will help control sugar content, making this a good option for the calorie conscious. This milk works really well in baked goods (stick to full fat for that), cereal, and hot cocoa or coffee drinks. Use in smoothies, and you can even make your own almond milk. This does not perform as well in some savory dishes but makes great soup.

Other Nut Milks
Cashew milk, hazelnut milk and other nut-based milks perform much like almond milk. All are made by soaking and grinding the nut meats into a pulp and then straining the creamy liquid. Containing protein and fat, the liquid can be rich and delicious, with each possessing resulting in a different taste, depending on the nut used. Play around with these, but watch for added sugars and flavors.

Rice Milk
Rice milk is quite watery and not creamy like dairy, but it's a safe substitute and can be used in baked goods. When baking with rice milk, increase the fat content of the item being baked. For drinking, it does not have the same nutritional make-up of dairy, lacking the protein and calcium, and many people aren't fond of the consistency.

Grain Milks
There are all sorts of grain-based milks, including oat and barley milk. Taste can be what you might expect… grainy and nutty. Though safe for those with nut and dairy allergies, it is not safe for anyone with gluten intolerances or celiac disease. These milks are light and much like fat-free dairy milk in consistency.

Coconut Milk: The white juice of coconut plants it is the combination of the coconut meat and the coconut water found inside the coconut. High in healthy saturated fats, coconut milk will be just as creamy, if not more so, than full fat dairy. Great for Thai-inspired soups and many baked goodies, coconut milk has a rich flavor that brings a note of the tropics to your foods. Though pure coconut milk is not a milk for drinking or cereal, in can be nice over oatmeal with macadamia nuts, and it is amazing when used as a base for smoothies, such as this Coconut Raspberry Smoothie.

The post Many Milk Alternatives Are Good for Baking appeared first on NaturallySavvy.com.

¾ cup shredded carrots

¾ cup shredded zucchini

2 eggs

¼ cup chopped onion

¼ cup whole grain spelt flour (or brown rice flour for gluten-free)

2 tablespoons Parmesan cheese (or vegan cheese)

dash of oregano

dash of garlic powder

Read more about the health benefits of carrots

Directions

Place carrots and zucchini in a blender. Add remaining ingredients and blend briefly.

Pour very small amounts onto a greased skillet set on medium heat and cook like pancakes until brown on both sides.

Serve with butter, or ghee for dairy-free, and unrefined sea salt.

Image: Kelly Garbato

The post Carrot and Zucchini Pancakes Recipe appeared first on NaturallySavvy.com.

"Food should not only be good to eat, but also good to think" –Claire Fountain

Founder of For the Taste of It, Claire Fountain is witty, passionate and lives a sweet life of all things food. Claire believes in sharing her knowledge of baking and cooking along side her holistic approach to eating with all of you. As a food writer featured in books and publications, with a background teaching cooking classes, vegan baker and personal chef, to name a few ventures, Claire loves the science, history and lore of food. Recipe development, catering and researching…Claire keeps it joyous in and out of the kitchen. Though born and raised in Mississippi on biscuits and ranch dressing, she practices what she preaches in her own daily food choices, with taste being at the forefront. She currently writes and bakes in New York; spending time supporting local agriculture, sustainable food and promoting conscious consumption with sexy vengeance.

To reach Claire, email her at Claire(at)Naturallysavvy(dot)com.

To learn more about Clarie, visit: http://forthetasteofit.com/ or claireeats.com

The post Claire Fountain appeared first on NaturallySavvy.com.

Winter gave us hearty foods that sustained us, yet those choices can begin to wear on us. We may be longing for the sweet lettuces, baby peas, and fresh greens of spring, but temperatures are not those of spring and summer warmth just yet. The sun is not out in full force either, and for those affected by the seasons, this can be a trying time to make it through. Seasonal affective disorder (SAD) has been said to involve light but may also be connected to a lack of serotonin or melatonin. The good news is serotonin (a neurotransmitter) can be increased by your food choices.

The human body uses the essential amino acid tryptophan to produce serotonin. Tryptophan is found in many of the foods we love, including turkey, bananas, seeds, tuna, red meat, shell fish, soy, mung beans, and dairy products. In order to convert tryptophan into serotonin, the body needs vitamin B6 and carbohydrates, so it's important to combine tryptophan-rich foods with vitamin B6-rich foods such as greens, spinach, turnip, and bell peppers, as well as whole grains such as quinoa, beans, and barley.

Choosing foods to help you get through the end of winter means finding warming foods that also have a fresh taste. Foods that help you maintain a happier and brighter mood until the sun comes back to pour its golden rays upon us are also ideal.

Eat Your Way to a Sunny Disposition

Soups and stews are still great options for blustery end-of-winter nights, but steer away from cream and fat laden options. Instead, thicken soups with winter squash purees or beans. Fresh herbs also do a great job of waking up a soup's flavor, and finishing these dishes with a squeeze of lemon (or other citrus) will also really highlight your soup or stew.

Bananas have been found to be huge players in mood and wellness. High in substantial carbs, they can help those low-energy afternoons when the sun has been hiding behind the clouds all day. Always in season, make a pineapple or orange smoothie with fresh juice and bananas.

Omega-3 fatty acids also play a large role in mood as well as mental clarity, concentration, and focus. Salmon, sardines, walnuts, and flaxseeds are great and tasty options. Preparing these in fresh tasting ways creates a win-win combination.

Steer clear of processed foods that are packed with sugars, additives, or stimulants such as caffeine. Junk has been shown to worsen depression symptoms in some individuals. Happy foods make happy people. This also applies to the next point…

Make food visually exciting and uplifting. If you are ready for spring, increase colorful foods that are bright and stimulating to the eyes and senses. Bright greens such as parsley, bell peppers, apples, oranges, or bright red sauces. Winter squashes or sweet potatoes are brilliant oranges that are also filling in chilly weather. Beets are also a brilliant color with myriad health benefits that can be eaten in salads as you start to get in those fresh spring greens.

Here are some meal ideas and dishes that will help you eat your way to good spirits:

• White beans and kale (or any green) soup
• Chicken chili with cilantro
• Turkey and rice stew with queso fresco (available in Naturally Savvy's Recipes)
• Lemon vinaigrettes over mixed greens, with hazelnuts
• Chicken braised in tomatoes with herbs, serve over Spaghetti Squash
• Fresh beet, carrot and pineapple juice
• Roasted beets with arugula and walnuts
• Turkey quinoa salad with orange dressing and cranberries
• Lentils with cooked winter squash, tomatoes, red pepper, and parsley, and topped with feta

More on Food and Nutrition from Naturally Savvy.

The post Raise Your Spirits with Tryptophan appeared first on NaturallySavvy.com.

Ingredients:

1 1/2 C peanut butter*

1 cup honey?

3/4 cup brown rice syrup (you can get this at the health store)?

6-8 cups crisp brown rice cereal (not puffed brown rice)**

?2 cups dark chocolate chopped or dark chocolate chips

*tested with Costco organic brand, use any brand without added sugar and oils?

**this can be found at most at the health food stores, or substitute your favorite healthy cereal

Steps/Methods:

1. In a medium sauce pan melt peanut butter, honey,and brown rice syrup over low heat.?

2. Once all of the mixture is all melted and mixed together well add in the cereal.

?3. Mix the cereal and the sauce together, the recipe says 6-8 cups because not all cereals are alike and some absorb more of the sauce than others, mix in the cereal until it is well coated without extra sauce in the bottom of the pan press it into a 9×13 pan.

?4. While the rice krispie part is cooling, melt the chocolate chips over low heat. I just use the same pan for this part, I hate doing dishes.

?5. Spread the chocolate chip mixture over the rice krispie base, put in the fridge to let cool and soften.

?6. Try not to eat the whole pan!

Additional Tips:

1 1/2 C peanut butter*

1 cup honey?

3/4 cup brown rice syrup (you can get this at the health store)?

6-8 cups crisp brown rice cereal (not puffed brown rice)**

?2 cups dark chocolate chopped or dark chocolate chips

*tested with Costco organic brand, use any brand without added sugar and oils?

**this can be found at most at the health food stores, or substitute your favorite healthy cereal

The post Dark Chocolate Peanut Butter Bars (no bake) appeared first on NaturallySavvy.com.