You can still have your cake and eat it, even without gluten, dairy or sugar…
Whether you have a need to eliminate gluten or are trying to avoid refined sugar, Barbora Ormerod from the Devilled Egg Cookery School explains how simple it is to make ingredient swaps when it comes to baking without the compromise.
“The proliferation of ‘free-from’ ingredients has made things much easier for those with allergies, intolerances and other dietary proscriptions. The problem is that we are easily prejudiced when it comes to food. Popular substitute ingredients are often mocked as quackery, or at best regarded as the inferior imitation of another, more mainstream foodstuff.
There’s no reason why those with regular dietary requirements cannot also benefit from the interesting flavours, textures and other properties of ‘free-from’ ingredients. Wholegrain spelt or buckwheat flour, for instance, add a real depth of flavour, while non-dairy milk and butter often result in a more interesting product which stays fresh longer. It’s all about context.”
WHEAT SWAPS
TRY: CORN – RICE – BUCKWHEAT – CHESTNUT – COCONUT
“The simplest option here is to buy a mixed gluten-free flour, as these combine several alternative flours to emulate the behaviour of ordinary wheat flour. Cakes or bread made with just one type of alternative flour will present properties which you may not expect if you are new to this. Pre-mixed flours are designed for beginners who just want a gluten-free version of a standard recipe.
If you are ready to experiment, start with simple recipes and 2-3 alternative flours to familiarise yourself. People are often stunned at what can be achieved with corn, rice, potato, chestnut or buckwheat flour, particularly when coupled with xanthan gum to restore some of the ‘stretch factor’ provided by gluten. A useful trick when working from wheat flour recipes is to mix ground nuts into the flour to add moistness (substituting around 20% of flour for ground almonds or other nuts) and adding extra liquid.”
SUGAR SWAPS
TRY: BANANA – VEGETABLES – MAPLE SYRUP – COCONUT SUGAR
“The most straightforward sugar alternative is definitely coconut sugar, as it behaves in a very similar way to refined sugar. A more imaginative route is to use the natural sugar of fruit purée, ripe banana or cooked mashed sweet potato, parsnip or carrot to add sweetness. These all work well in combination with ground almonds to create a moist yet crumbly cake texture.
Maple syrup has a famous and distinctive flavour of toffee and is a naturally occurring, rather than refined, carbohydrate. Everyone knows it is great on pancakes, but it can be extremely useful in cooking and baking as well. Try using it in recipes which call for the melting method, such as sponges or sticky toffee pudding.
The quantity can generally be reduced when swapping sugar for syrup, because of the latter’s rich, pronounced flavour. If you are keen to cut back on refined sugar, start with pancakes or breads and try replacing it with a combination of mashed bananas and maple syrup. Just remember that sugar, refined or otherwise, should be used sparingly.”
DAIRY SWAPS
TRY: RICE MILK – CASHEW MILK – COCONUT MILK – AVOCADO
“Milk has probably given rise to more alternative products than anything else. Crucially, the fat content in these alternatives can vary enormously, making them behave quite differently. For example, rice milk is low in fat whereas cashew milk is particularly rich and works much better in recipes where full fat milk is traditionally called for. The thick, creamy consistency of coconut milk makes it perfect for sauces, soups and custards – so long as the coconut flavour works for you.
When it comes to butter substitutes, avocado is your best friend. It is suitably fatty and its gentle, neutral flavour works well in place of butter or cream to create a fudge-like effect. Simply blend the avocado flesh with the appropriate ingredients. Avocado can also be used in baking instead of butter, producing a big crumb, spongy texture and a lasting moistness.”