---- Gluten-Free High Altitude
Cook Book (Excerpts / Monthly Samples) ----
The complete printed cook book is no longer in
print nor stocked ....
Introduction
The Denver Metro Chapter of CSA/USA was founded in December 1987.
This cookbook was first published in 1992. It has grown over the years and
today it contains a large assortment of useful gluten-free recipes. It is
available in book form in a loose-leaf binder, so future recipes
may be easily added to the collection. The recipes that appear in this book
mainly are ones that have been prepared by our members for various meetings
or are their personal favorites, so we consider them tested.
The web site features selected favorites, which will be periodically updated.
Since Denver is known as the Mile High City, many of the baked goods have
required altitude adjustments, thence the title, The Gluten-Free/High Altitude
Cookbook. Because of the varying altitudes in Colorado, a section on altitude
adjustments has been included. The information for this section was obtained
from the Colorado State University (CSU) Extension. The recipes provided for
baked goods should produce a good product at Denver's altitude but may need
further adjustments at the higher locations. This section on altitude
adjustments should also be useful in modifying recipes from other sources.
You need to make adjustments for both gluten-free flours and for altitude.
The best advice we can give you, is to experiment. It may take several tries to
achieve the desired results. Don't give up!
The book contains sections for bread, cookies, desserts, salads, soups and sauces,
main dishes, and desserts. The largest sections, of course, are for baked goods
which gluten-intolerant people need to provide for themselves, since they are
unable to eat very many of the ones made for the general public. These recipes
are loosely grouped together as to type but the book is not indexed.
The chapter and the members of the cookbook committee hope you find these recipes
useful and tasty.
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Gluten-Free Diet
DIET PRINCIPLES:
To eliminate products containing glutens found in wheat, oats, rye, and barley;
including gluten flour, malt, wheat germ and graham flour.
The treatment for celiac sprue is strict lifetime adherence to a glutenfree diet.
Although medications are available to assist with the treatment of dermatitis
herpetiformis, a gluten-free diet is strongly advised for this condition also.
This diet copy provides information on a gluten-free diet only.
Other food intolerances must be dealt with on an individual basis
(e.g. soy allergy, yeast allergy, lactose intolerance, etc.).
The following symbols qualify information provided in the following pages:
* Labels must be read carefully and products listing barley, bran, bulgar,
cereal, durham, gluten, graham, malt, millet, oats, rye, wheat, and wheat
germ avoided.
# Products must be avoided unless absence of gluten is verified by the
manufacturer or by special brand name product lists. Possible sources of gluten
in processed foods include stabilizers, emulsifiers, cereal additives, and
vegetable protein.
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Hints for Gluten-Free Baking
Binders:
Gluten is a substance that provides strength to form the elastic framework of
dough, entrapping the gas produced by leavening action. The absence of gluten
can result in poorly risen, crumbly baked products. The addition of a binder
to GF flour results in an improved product.
Substances that act as binders in GF baking are xanthan gum and guar gum; grated
apple or applesauce; small amounts of dried pectin; eggs, particularly egg whites;
egg substitutes; cottage cheese; and tofu.
Xanthan Gum is particularly effective. Be sure to mix it thoroughly with dry
ingredients.
These proportions are suggested:
1/4 tsp. per cup of flour for cakes, muffins, and cookies
1 tsp. per cup of flour for bread
2 tsp. per cup of flour for pizza
Combinin,q GF Flours:
A mixture of GF flours often produces a better product than one flour or starch
alone. Soy flour, while adding moisture and a nutty flavor, is best used in
combination with other flours because of its oily texture and strong taste.
When using a combination of GF flours, it is best to mix them thoroughly before
adding them to other ingredients. You can experiment with the suggested mixes
to determine your favorite. These can be premixed and stored in canisters for
ready use.
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Sources of GF Ingredients
The major food chains and several specialty food stores are sources of
ingredients for GF cooking and baking. In "Super Markets" you may have to ask
the manager to carry specialized items such as soy and rice flours. Many of
the smaller specialty stores in the Denver area are making an effort to meet
the needs of gluten-intolerant patients.
Asian food stores carry an assortment of rice and bean products such as flour,
noodles, and crackers; and potato starch also. Check the Oriental department
of the "Super Markets" for some of these products also. The Kosher departments
often have potato starch and potato pancake mix.
It is convenient to be able to buy GF ingredients locally, but patients in rural
areas may order them from producers by writing or calling to ask for their order
forms and price lists for GF products. Some of the companies sell only
ready-to-use mixes. Others sell ingredients so you can bake "from scratch" in
addition to selling the mixes.
Listed below are mail order companies and some neighborhood stores in the
Denver area. If you are not in the Denver Metro area, check your area for
specialty stores and request that they stock GF products.
Mail Order Companies:
Note: 1. See Related Sites section for URLs
2. Many of their products can also be
purchased locally.
Dietary Specialties
P.O. Box 227
Rochester, NY 14601
1-800-544-0099
ENER-G Foods, Inc.
P.O. Box 84487
Seattle, WA 98124-5787
1-800-331-5222
FAX 1-206-764-3398
Gluten-Free Pantry, The
P.O. Box 881
Glastonbury, CT 06033
1-860-633-3826
FAX 1-860-633-6853
Kingsmill Foods Company Ltd
1399 Kennedy Rd #17,
Scarborough, ON, Canada M1P 1L6
416 755-1124
FAX 416 755-4486
Miss Roben's
P.O. Box 1149
Frederick, MD 21702
1-800-891-0083
FAX 1-301-665-9584
Pamela's Products
335 Allerton Ave
South San Francisco, CA 94080
1-650-952-4546
FAX 1-650-745-6643
The Really Great Food Company
P.O. Box 319
Malverne, NY 11565
1-800-593-5377
FAX 1-516-593-5587
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Denver Metro Area Specialty Stores:
ALFALFA'S MARKETS - See: Wild Oats
ASIAN MARKET
2829 28th St, Boulder, 303-449-7950
LAO MARKET
7302 Federal Blvd., Westminster 303-428-3290
NATURALLY ORGANIC
5470 S. Parker Rd., Aurora 303-400-1150
ORIENTAL FOOD MARKET, THE
1750 30th St., #84, Boulder 303-442-7830
PACIFIC MERCANTILE COMPANY
1925 Lawrence, Denver, 303-295-0293
VITAMIN COTTAGE
12612 W Alameda Pkwy, Lakewood, 303-986-5700
7701 Wadsworth, Arvada, 303-423-0990
9030 W. Colfax, Lakewood, 303-232-6266
3333 S. Wadsworth, Lakewood, 303-989-4866
9670 E. Arapahoe Road, Englewood, 303-790-0488
11550 W Meadows Dr, Littleton, 303-948-9944
5058 E. Hampden, Happy Canyon, 303-757-1920
15272 E. Hampden, Aurora, 303-680-2344
5231 Leetsdale Dr, Glendale, 303-399-0164
7456 S. Simms, Ken Caryl, 303-973-7507
9567 S. University, Highlands Ranch, 303-346-7670
2355 30th St, Boulder, 303-402-1400
1291 Bergen Pkwy, Evergreen, 303-679-9800
5777 N Academy Blvd, Colo. Springs, 536-9606
WHOLE FOODS MARKET
2301 30th St, Boulder, 303-545-6611
2375 E 1st Ave, Cherry Creek, 720-941-4100
9366 S Colorado Blvd, Highlands Ranch, 303-470-6003
WILD OATS
2260 E. Colfax, Denver, 303-320-1664
14357 W Colfax, Golden, 303-277-1339
12131 E. Iliff, Aurora, 303-695-8801
2584 Baseline Rd, Boulder, 303-499-7636
1111 S. Washington, 303-733-6201
6000 S. Holly, Englewood, 303-796-0996
1651 Broadway, Boulder, 303-442-0082
5910 S. University Blvd, 303-798-9699
870 S. Colorado Blvd, Denver, 303-691-0101
9229 Sheridan Blvd, Westminster, 303-650-2333
900 E. 11th Ave., Denver, 303-832-7701
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Gluten-Free Flours
ARROWROOT STARCH - A starch that is neutral in flavor and used as a thickener.
It can be mixed with other GF flours for cooking and baking.
CORN FLOUR - A smooth flour made from whole corn. Use in a GF flour mixture
for general baking or combine with cornmeal for cornbread or cornmeal mush.
Popcorn flour is a variation of corn flour.
CORNMEAL - A coarser grade milled corn product generally used in cornbread and
cornmeal mush.
CORNSTARCH - Good as a thickening agent or in combination with other GF flours.
PEA, BEAN, MUNG BEAN, AND LENTIL FLOURS - These can be added to GF flours for a
change of taste. Egg white and cottage cheese need to be used in recipes containing
these flours, to act as softeners.
POTATO FLOUR - It is made from dried and ground whole potatoes and is useful as
a thickener. It is not a substitute for potato starch. It produces a heavier
product when used in baking.
POTATO STARCH - A very fine flour of starch from potatoes that is excellent as a
thickener. It can be used for baking when in combination with eggs. It can
be used with other GF flours in baking mixtures.
RICE FLOUR - Can be obtained as brown or white rice flour, Products made with rice
flour alone tend to have a grainy texture, They produce a better product when
mixed with other GF flours, Texmati and Basmati rice are varieties of rice from which
flours are also made, They can impart a chewier texture to the product,
RICE POLISH AND RICE BRAN - Included in a GF flour mixture, these add fiber and some
vitamins and minerals.
RICE POWDER - A more finely textured rice flour. It can produce a product that is
less grainy.
SWEET RICE FLOUR - Obtainable in Oriental food stores. Also known as glutinous,
Oriental, or sticky rice flour. (Glutinous means sticky and does not mean
containing gluten.)
SOY FLOUR - It has a strong nut-like flavor and is best used in combination with
other flours. It has a high protein and fat content.
TAPIOCA FLOUR - This is good in combination with other flours for baking.
It is good as a thickening agent.
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GLUTEN-FREE FLOUR MIXES
Gluten-free recipes seem to produce a better product when made with a mixture of flours.
The following mixes are suggested for GF baking and cooking.
Some recipes in the book will refer specifically to a certain mix by number.
This means that the recipe, as originally provided, used that GF mix with good results.
The other mixes may be substituted, however, the results may not be exactly the same.
The cook may experiment with other mixtures using various GF flours.
Some recipes in this book include different GF flour mixtures.
It is suggested that a supply of GF flour mixture be sifted together and stored
in a canister for ready use.
1. 4 parts white rice flour
2 parts potato starch
1 part soy flour
2. 1 part cornstarch
2 parts white rice flour
2 parts soy flour
3 parts potato starch
3. 2 parts brown rice flour
2 parts white rice flour
2 parts potato starch
1 part soy flour
4. 2 parts white rice flour
2/3 part potato starch
1/3 part tapioca flour
5. 2 parts rice flour
1/3 part tapioca flour
1/3 part potato starch
1/3 part sweet rice flour
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High Altitude Food Preparation
At altitudes above 3,000 feet, preparation of food may require changes in time,
temperature or recipe. The reason is lower atmospheric pressure due to the thinner
blanket of air above. This decreased pressure affects food preparation in two ways:
1. Water and other liquids evaporate faster and boil at lower temperatures.
2. Leavening gases in breads and cakes expand more.
Following are suggestions for adjustments to make at higher altitudes. This book
has been compiled mainly by people in the Denver, Colorado area where the altitude
is approximately 5200 feet, and reflects their cooking and baking experiences.
Altitude adjustments below are suggestions by the Colorado State University Extension
agency.
BOILING: If the atmospheric pressure is less, the temperature required for water
to boil is less. Therefore, cooking food in water boiling at this lower temperature
takes longer.
Approximate boiling temperature of water at various altitudes:
Sea Level 5,000 ft. 7,500 ft. 10,000 ft.
Degrees F 212 203 198 194
Degrees C 100 95 92 90
SYRUP, CANDY, AND JELLY: To prevent excessive evaporation of water, cook the syrup
to a final temperature lower than that given for sea level. The final cooking
temperature should be decreased by the difference in boiling water temperature at
your altitude and that of sea level. This is an approximate decrease of 2 degrees F.
for each increase of 1,000 feet in elevation.
DEEP-FAT FRYING: The lower boiling point of water in foods requires lowering the
temperature of the fat to prevent food from over-browning on the outside while
being undercooked on the inside. The decrease varies according to the food fried,
but a rough guide is to lower the frying temperature about 3 degrees F. for
each increase of 1,000 feet in elevation.
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Featured Appetizer
HOT SPINACH DIP
1 (10 oz.) pkg. frozen chopped spinach
1 C. frozen cooked shrimp (approx. 3 oz.)
4 T. butter or margarine
2 finely chopped green onions
1 small clove garlic, minced
2 T. grated Parmesan cheese
Thaw spinach & drain thoroughly. Thaw shrimp enough to chop coarsely.
Saute' onion & garlic in butter over low heat. Add shrimp & spinach to butter
mixture. Cook briefly to retain color of spinach. Stir in Parmesan cheese.
Serve in chafing dish. Use rice crackers as dippers.
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Featured Bread
RICE-POTATO BREAD
Hand Method:
1 1/2 C. rice flour
1/2 C. potato starch
1/2 tsp. soda
1/2 tsp. salt
2 tsp. xanthan gum
1 1/2 C. lukewarm water
1 T. sugar
1 pkg. active dry yeast
2 T. potato flour OR dried potato flakes
1 egg, beaten
2 tsp. oil
Sift together the rice flour, potato starch, soda, salt, & xanthan gum.
Set aside. Mix together the water, sugar, & yeast; let stand 10 min.
Add the potato flour (or flakes).
Mix 1/2 of the dry ingredients into the yeast mixture.
Mix the egg & oil together and add to the batter.
Add the remaining dry ingredients & beat well.
Pour into a well-greased bread pan (4" x 8").
Cover lightly & let rise until doubled.
Bake bread in a 400 oven for 15 min.
Reduce heat to 375, & bake 25 - 35 min. more, or until bread is lightly
browned & tests done in the center. Remove immediately.
Cool bread completely before slicing.
Yield: 1 loaf
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Featured Main Dish
CHICKEN NOODLES & SAUCE
8 oz. corn ribbon noodles (prefer
Florence brand from Wild Oats)
2 boneless chicken breasts, cubed
1/2 to 3/4 pounds mushrooms, sliced,
(or 6 to 8 oz. can)
3 green onions, chopped
1 C. defatted chicken broth or
chicken soup base
1 (12 oz.) can evaporated skimmed milk 2 tsp. (or more) nutmeg
1 - 2 T. Parmesan & Romano cheese
(to taste)
freshly ground pepper 1 - 2 T. cornstarch dried chives (optional)
Cook noodles while making sauce. In large frying pan which is hot, add
a little olive oil & brown chicken pieces until done.
Add onions & mushrooms, stir a couple of minutes.
Add chicken broth & stir. Add 3/4 of milk & stir.
If using canned mushrooms, you can add a little of the juice for flavor.
Mix cornstarch with remaining milk & add to pan, blending together.
Simmer until thickened. Add seasonings & cheese.
Add drained pasta to pan & mix. May be served on platter with sprinkled
dried chives & a little more cheese.
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Featured Salad
STRAWBERRY FRUIT SALAD
3 (3 oz. each) pkgs. strawberry gelatin
2 C. hot water
1 (8 oz.) can crushed pineapple in
unsweetened pineapple juice
2 1/4 C. fresh strawberries
1 (8 oz.) jar applesauce
3 medium bananas, sliced
In a large bowl, combine gelatin & hot water.
Stir until gelatin is dissolved. Drain pineapple, adding the
juice to the gelatin mixture; set pineapple aside.
Chop the strawberries and add to gelatin, stirring until mixture
begins to thicken. Add pineapple.
Fold the applesauce into gelatin along with bananas.
Pour into large serving dish.
Refrigerate 2 - 3 hours or until firm.
Yield: 8 - 10 servings
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Featured Dessert
RED VELVET CAKE (Flora Bryant)
3 eggs
1 3/4 C. sugar
1/4 C. oil
3/4 C. applesauce
1 (14 oz.) can beets, drained & pureed
1 tsp. GF vanilla
1 C. rice flour
1/2 C. potato starch
1/4 C. tapioca flour
9 T. cocoa
1 tsp. xanthan gum
1/4 tsp. salt
2 tsp. baking soda
Beat eggs until fluffy; add sugar gradually.
Add oil, applesauce, beets & vanilla.
Sift together the rice flour, potato starch, tapioca flour,
cocoa, xanthan gum, salt, & soda; stir into applesauce
mixture; mix well.
Pour into a Bundt pan that has been coated with
non-stick spray.
Bake 55 minutes in 375 oven.
Cool 10 minutes. Remove from pan.
Serves 12.
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Featured Cookies
RASPBERRY MERINGUE KISSES
3 egg whites
1/8 tsp. salt
3 1/2 T. raspberry gelatin (dry)
3/4 C. sugar
1 tsp. GF vinegar
1 C. miniature chocolate bits
Beat egg whites with salt until foamy.
Add raspberry gelatin & sugar gradually.
Beat until soft peaks form & sugar is dissolved.
Mix in vinegar & fold in chocolate chips.
Cover cookie sheets with aluminum foil.
Drop from a teaspoon onto ungreased foil.
Bake in 250 oven for 25 min.
Turn oven off & leave cookies in the oven 20 min. longer.
Yield: 8 dozen
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Last Updated January 8, 2007
