There are many advantages to removing the sugar and flour from your diet, including weight loss. If you or someone in your family is gluten-intolerant, you may need to cook and bake without flour for health reasons. Once you begin exploring your cooking options, you may discover many flourless and sugarless cooking recipes that allow you to cook foods the kids will love.
If you want to replace ingredients that call for flour with other ingredients for cooking, a certain amount of trial and error may be necessary. Although some people may need to remove wheat ingredients only, enabling them to replace gluten with other grains such as spelt or rice, you may opt for removing all grains entirely. If this is the case, try using fine coconut flakes, fine oatmeal, almond or flaxseed meal instead of flour to bind the ingredients together. You may have more success if you use a combination of flour substitutes instead of only one ingredient -- for example, use equal parts almond meal and flaxseed meal instead of just one or the other.
You can replace sugar with a variety of different sweeteners. Try honey or maple syrup as unrefined and natural sweetening alternatives. Another sweetener substitute, stevia, flavors both baked and unbaked foods with only a minute amount of liquid or powder. However, if you use stevia, you must remember to add additional bulk to the recipe. Consider using pureed fruits, such as apples or pears, for added bulk -- they sweeten baked foods and add nutrition as well.
Try baking cakes, cookies, muffins, tortes and pies without using flour or sugar. Through a process of experimentation, you can find ingredient ratios that will work to produce delicious desserts. By adding additional natural ingredients, such as cinnamon, carob, cocoa, coconut, oatmeal, almonds, pecans, walnuts, dried fruit and berries, you can make baked desserts tasty and healthy.
Save those overripe bananas for a delicious ice cream dessert the kids will love. The mushier they are, the better. Peel them, freeze them then puree them in the food processor. Bananas have a natural sweetness that needs no help, but you can add a touch of honey or stevia if you desire. Flavor the ice cream with fresh fruit or cocoa powder and serve immediately. Try making panacotta with cream and unflavored gelatin. Mix in maple syrup or honey, warm the cream slightly then chill it until it sets. Top with fruit for a tempting dessert.
- "Dee's Mighty Cookbook: Tasty Cuisine for Flourless And Sugarless Living"; Dee McCaffrey; 2006
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