Market Musings Blog

Gluten Free Cooking & Eating

Would it surprise you to learn that throughout most of recorded history, only a small, though powerful, portion of humanity (currently about 35 percent) has eaten wheat? Those of you who are embarking on wheat-free diets should take heart from this: people have been cooking and living healthy lives without wheat bread, wheat pasta, and wheat cakes for a very long time, and their rich cooking traditions can serve you still.

no wheatWheat is a demanding crop. It cannot grow in the south because it is susceptible to blights under warm, humid conditions; it cannot grow in the far north, because it is too cold for it there. It cannot grow in wet or poor soils.  There’s a great deal of the world that cannot support wheat. In those regions where wheat is not easily grown, you will find wheat-free (and even gluten-free) food traditions that you can cook from and enjoy. Be assured that they are many, storied, and fine.

Of course, there’s a second route for people who cannot tolerate gluten-producing proteins, and that’s the one that food manufacturers want you to take: buying costly mixes that approximate the tastes and textures of wheat-containing foods. I have explored these, and while they’re convenient, most of them do not make terribly good substitutes for glutinous foods: they are expensive to buy, and some of them don’t taste much like the real thing. You will be far better off seeking out traditions that never involved wheat.

Several years ago, a woman recently diagnosed with celiac disease told me that her diagnosis came with an unexpected blessing: it prompted her to learn to cook. Before then, she had mostly eaten out, ordered in, and otherwise avoided cooking, thinking it was too time-consuming for someone with demanding professional work.

When I realized how much more expensive buying gluten-free foods was, I decided I was going to learn to cook for myself. I had expected nothing more than eating more economically, but I discovered that I loved cooking for its own sake—it was more soothing than I anticipated, and I could eat really well without worrying that there might be gluten in anything so long as I did the cooking myself.”

That is the alternative that cooking out of long-established gluten-free traditions offers you. Here’s what you’ll need to know in order to face this new challenge.

Shrimp & asparagus risotto. Click the photo for more gluten free recipes from "Cooking Light" Photo: Oxmoor House

Shrimp & asparagus risotto. Click the photo for more gluten free recipes from “Cooking Light” Photo: Oxmoor House

What Is Gluten?  Gluten is the largest protein molecule known to biochemistry. For our purposes as cooks and eaters, what’s important to understand about it is that some raw grains possess the potential to produce gluten. Gluten is not a protein that sits there, wholly formed: it must be produced through the combination of two precursor proteins, glutenin and gliadin, in the presence of oxygen and water, physical agitation (mixing, kneading), starch, and salt.

Some ingredients used in cooking—for example, sugars, fats, and eggs (which contain fat)—block the formation of gluten by preventing the two precursor protein molecules from attaching to each other. The kind of potentially glutinous grain also makes a difference: rye and barley, for example, contain less gliadin and glutenin than wheat. Hard winter wheats contain far more of these proteins than soft spring wheats and winter wheats grown in the South.

Celiac disease vs. Gluten Free
Many people are being told to try gluten-free diets as aids to digestion, clearing congestion, and a host of other health problems. Such changes in diet are voluntary and distinct from celiac disease, in which one’s own immune system attacks the presence of gluten in the gut and damages the gut’s lining. If you are not gluten-intolerant but simply want to minimize your exposure to it, you can minimize gluten production when baking by using low-protein wheat flours (White Lily; pastry flour; cake flour). If you have celiac disease, you probably need to entirely avoid the proteins that can form gluten and instead cook from traditions that never incorporated gluten-producing grains.

Industrial foods regularly include gluten-containing ingredients in places you wouldn’t expect to find them: tomato-based pasta sauces, soy sauces, canned vegetable sauces, salad dressings. That’s why learning to cook and bake instead of depending on processed food is so important to your health.

Here are the world’s most common grains that do not contain gluten:

amaranth

buckwheat

corn

millet

oats*

quinoa

rice

sorghum

teff

legume flours (not derived from grain but made into flours)

quinoa

Quinoa is a versatile grain that is high in protein.

As a cook or potential cook, this list should tell you that you can freely cook polentas (corn), stir-fries and risottos (rice), grain salads (quinoa, amaranth), flatbreads (buckwheat, millet, oats, teff, rice)—a range of possible explorations that’s almost unlimited! The traditional foods of central & southern Mexico and equatorial Central & South America; those of western, sub-saharan Africa; those of southern China and southeast Asia; those of southern Europe and the Horn of Africa can offer you more than a lifetime of pleasurable cooking and eating, most of it gluten-free.

*While oats themselves do not contain the precursor proteins to gluten, they are usually processed in plants that also process wheat; this is why oats are sometimes listed among gluten-producing grains. Certain brands of milled oats (such as Bobs Red Mill GF Oats) are made on equipment that has not processed gluten-producing grains.

Notes from the Field – MOSES organic farming conference

If I learned one thing from the Midwest Organic & Sustainable Education Services (MOSES) organic farming conference, it’s that one of the most powerful and effective things we can do to further the organic movement is to tell our stories-  our stories of farming, of eating, and of changing our habits to do the right thing for our families and the earth.

While I was a health-minded college student in 2000, even looking to studying holistic health and nutrition, I was also still a teenager.  I enjoyed an average of a pint of Ben & Jerry’s a night and could drink my weight in Dr. Pepper.  I had a decent knowledge of healthy food, but wasn’t exactly putting it into practice.

My turning point came during a presentation by the Women’s Cancer Resource Center at St. Catherine University.  They pointed out that while genetics do impact our risk of cancer, focusing on genetics doesn’t exactly spur anyone into healthy behavior changes- to the contrary, it can make us feel doomed or invincible.  And the reality is that for breast cancer, less than 10% of cases are due to genetics.  That means that 90% of breast cancer cases are due to our environment.

Whether it’s our food, our water, our air or our stress levels, environmental factors of cancer are the ones we have a chance of changing.  That impacted my thinking about my lifestyle profoundly.

I returned to my dorm room and threw out my junk food.  I got rid of the makeup, perfume and household cleaning products that I now knew contained risky chemicals, many of which were actually classified as “probably carcinogens”.  I stopped using caffeine.  I stopped microwaving plastic Tupperware.  I started exercising and I started thinking critically about all of the products I used- whether I really needed them and whether I could use a less-toxic version.

And one year later, I started working at Mississippi Market Co-op and eating organic food.

I’m thankful every day that I have access to fresh, organic and minimally-processed foods that support the kind of lifestyle I envisioned that day when my eyes were opened.  Since then, I’ve been able to dive much deeper into the world of organic and local foods through my work at the co-op and my own experiences with gardening and preserving.

This weekend, my job at the co-op brought me into a room with thousands of people, from all walks of life, who gathered together to learn about organic farming.  Some were old-timers in the organic movement, sharing what they’ve learned over the years, and others were filled with new enthusiasm for changing the world, soaking up every word.  I couldn’t help but wonder what brought them here.  The young boy in a smart-looking suit, brave enough to ask the keynote speaker questions at a microphone?  The worker from a bio-tech company in the front row?  The patch-worked, dreadlocked trio in front of me?

What’s their story?  What brought them to the world of organic agriculture?  What’s your story?
Email us at kbinning@msmarket.coop to share your story about how you started eating organic. We’ll publish it on our blog!

FarmTourWEB0158

Wondering about fiber?

Ever WONDER where White Bread came from?

  • Long before Wonder Bread hit the scene, white bread (and white rice and white sugar) were a sign of wealth and status in the Middle Ages; the Church used refined white bread, the nobility bought the rest, leaving the poor people to eat dark bread.
  • The Industrial Revolution brought modern processing of wheat which crushes the grain, thereby destroying the vitamins and protein.
  • To avoid rancidity and extend shelf live, may manufacturers removed the germ as well… good-bye vitamins B and E!
  • Claiming the it’s too rough for our digestive systems, they also removed the bran… good-bye fiber!

Hello Whole Grains and Fiber

Apples ready for picking at local Hoch Orchards.

  • We all have read about the benefits of fiber in our diets, the most well known benefit being regularity. Today, you can find whole grain products and fiber filled foods in every aisle of the grocery store.
  • Fiber is added to many foods these days, but the best way to get fiber is to eat WHOLE foods. Beans, legumes, whole grains, fruits and vegetables all contain fiber and other important vitamins and minerals.

What is Fiber?

  • Fiber is the non-digestible part of the plant consisting of complex carbohydrates that our digestive system can’t break down.
  • 25-30 grams per day is recommended
  • This is easy to obtain if you are eating a whole foods diet.
  • Soluble Fiber is fermented by bacteria in the large intestine and dissolves or swells in water.
  • Sources include: rolled oats, pectin (found in apples), rice bran, prunes, oat bran, beans and squash.
  • Insoluble Fiber is a bulking agent and helps the intestinal to flow.
  • Sources include: Whole grain breads, popcorn, nuts, wheat bran, brown and wild rice and corn bran.

Mississippi Market is full of high fiber foods: fruits and vegetable in the produce section, whole grains and beans in the bulk section and grain and cereal aisle, whole grain breads in the bakery. And don’t forget whole grain pasta and crackers.

Written for Mississippi Market by Melanie Jaeb, RD