Gluten avoidance is a trendy topic in nutrition. Just five years ago, no one thought about this, but today the absence of gluten in the composition is stated on the packaging, and fashionable restaurants are adding gluten-free pizza and pies to the menu. Let's figure out who should reduce gluten consumption and why. And we share interesting recipes made from rice flour.
Gluten-free products: why?
Gluten is a special group of proteins found in rye, wheat, and barley. The most well-known type of gluten is gluten. When combined with water, it makes baked goods fluffy and soft.
A gluten-free diet is indicated for patients with celiac disease, in which gluten is harmful to the intestines. Also, many people experience increased sensitivity to gluten: they experience heaviness in the stomach and discomfort from flour.
That is, completely removing gluten from the diet only makes sense for medical reasons. But reducing its consumption will be beneficial for your figure, stomach, and general condition. At the same time, you don’t have to give up baking: just replace the wheat dough with gluten-free dough. For those who care about their health and simply love culinary experiments, we offer three interesting recipes.
Benefit
The ground product from corn grits and rice flour do not contain gluten, which is present in cereals and, if the body is intolerant of this protein, negatively affects the human immune system.
This protein is not dangerous for healthy people, so you should not completely give up foods that contain it. For those who prefer proper nutrition, it is better to replace wheat flour with rice and corn flour. Products made from corn dough acquire a golden color after baking, which gives the dish a festive look .
Please pay special attention to the fact that we are talking about gluten intolerance (gluten sensitivity), and not about celiac disease or gluten allergy.
Delicious layered dessert salad with apples, cheese, walnuts, eggs and prunes
Layered salad with apples, cheese, walnuts, eggs and prunes is an excellent dish for spring, when the body most needs vitamins and hearty, nutritious food.
Festive gluten-free cake with prunes according to a French recipe
This delicious cake can be made not only gluten-free, but also lactose-free if you are dairy intolerant. To do this, you need to replace cow's milk dairy products with “vegan dairy products”.
Gluten Sensitivity Questions and Answers
What is gluten sensitivity, and how is this condition different from celiac disease and gluten allergy?
Gluten sensitivity is a non-allergic functional disorder.
Pizza with potatoes and bacon
Gluten-free pizza dough is based on rice flour. It is hypoallergenic, rich in vitamins and amino acids. You can find it in any large supermarket.
You will need:
- Rice flour – 100 g;
- Butter – 50 g;
- Sour cream – 50 gr;
- Potatoes – 1 pc.;
- Bacon – 5-7 slices;
- Eggs – 3 pcs.;
- Hard cheese – 50 g;
- Olive oil;
- Chili pepper, salt.
Preparation:
- Chop the butter into fine crumbs and mix with flour. Gradually adding sour cream, knead the dough. Roll into a ball and refrigerate for at least half an hour.
- Cut the potatoes into thin slices. Brush with olive oil, salt and pepper.
- Roll out the dough. Place potatoes and bacon slices on top of the base. Break the eggs on top. Sprinkle with chili pepper and grated cheese.
- Bake for 20 minutes at 200 degrees.
Dietary pizza dough made from rice flour. PP pizza dough
One of the main secrets of making diet pizza is low-calorie dough. Regular pizza is made from wheat flour. 100 grams of such flour contains about 330 calories and 70 grams of carbohydrates, which automatically makes wheat flour a threat to our figure. In addition to this, wheat flour contains virtually no fiber, which nutritionists recommend including in your diet when losing weight. That is why diet pizza in most cases completely excludes wheat flour from the main ingredients.
Diet pizza dough
One of the most popular and widespread ways to prepare pp dough is to use protein isolate. In this case, your diet pizza will not only contain a minimum of calories, but also a maximum of proteins, which is extremely useful if you want to lose weight.
- 3 tablespoons isolate. It is best to use pure protein without different flavors.
- 4 tablespoons of bran. You can choose the bran as you wish, but ideally it is best to mix several types of bran. Diet dough made from oat bran with the addition of wheat turns out well - this will make the dough more tender and soft. The bran needs to be ground in a coffee grinder so that it completely turns into flour.
- 125 grams of natural yogurt. Use only classic yogurt without additives or fillers. If you wish, you can use low-fat yogurt, this will further reduce the calorie content of the pizza.
- 1 egg
- ½ teaspoon baking powder.
Just mix all the ingredients and knead the dough. Don't forget to add salt and spices to taste. This low-calorie pizza dough can be used if you are on a protein diet. This recipe contains a minimum of calories, but a maximum of protein and fiber.
PP pizza dough made from whole grain flour
Diet pizza can always be made from whole grain flour. True, the number of calories from using such flour will not decrease, but the benefits will be much greater. Whole grain flour is rich in nutrients and minerals, and all because the grain does not lose its shell during processing. This type of flour is made from almost all grain crops, which means you will have a huge choice of flour. To prepare pp dough, you can use either wallpaper flour (coarsely ground with small grains) or finely ground whole grain flour. The most popular varieties of whole grain flour that are used in weight loss are wheat, rye, oat and buckwheat flour.
- 1 glass of kefir. Since this is a diet pizza, we will use low-fat kefir.
- 1 egg
- Any whole grain flour. We will add flour as needed until the dough reaches the desired consistency.
To begin, mix kefir with an egg, add two pinches of salt and gradually add flour until the dough becomes stiff. Place it in the refrigerator for 20 minutes, then roll it out.
Recipe 2. Margarita with rice flour
Pizza made with rice flour can be prepared in such a way that it tastes no different from regular pizza. For example, here is a classic Margarita.
You will need:
- Rice flour – 250 g;
- Corn starch – 100 g;
- Water – 250 ml;
- Brewer's yeast – 25 g;
- Honey – 1 tsp;
- Mozzarella – 300 gr;
- Tomato sauce – 200 ml;
- Olive oil;
- Basil;
- Oregano;
- Sea salt.
Preparation:
- Mix flour with starch. Sift through a sieve in a heap. Make a depression in the center of the slide.
- Dissolve the yeast in a glass of warm water. Add honey and a tablespoon of olive oil there. Add some salt.
- Gradually adding a mixture of water and oil to the flour, knead a loose dough. When it stops sticking to your hands, roll it into a ball and leave it in a warm place for an hour and a half.
- Season the tomato sauce with a spoon of olive oil and oregano. Add some salt.
- Roll out the finished dough into a round cake and place on a baking sheet greased with olive oil.
- Spread the sauce over the base. Bake in the oven for 10 minutes at 200 degrees.
- Place thinly sliced mozzarella on the base and place in the oven for another 5 minutes. Sprinkle the finished pizza with fresh basil leaves.
Pizza made from rice flour in a frying pan. Pizza on rice dough with chicken breast, zucchini and eggplant
Today I have a very filling, tasty and juicy pizza - with sweet yellow peppers, beef and cherry tomatoes. Simple ingredients brought together created an interesting flavor ensemble.
Ingredients for 2 pizzas:
Dough:
- Rice flour – 140g
- Warm boiled water – 70 g
- Olive oil – 1-2 tbsp.
- Salt - on the tip of a knife
Sauce and filling:
- Sour cream 10% – 80g
- Tomato paste – 1 tbsp.
- Boiled chicken breast – 200g
- Onion – 1 pc.
- Olive oil – 1 tsp.
- Salt, pepper - to taste
- Low fat cheese – 50g
- Greens to taste
- Tomato – 1 pc.
- Zucchini – 100g
- Eggplant – 100g
Preparation:
Boil the chicken breast, cut into thin slices. Cut the onion into rings and, together with the chicken breast and 1 tsp. simmer olive oil in a frying pan for 5 minutes, add salt and pepper. Cut zucchini, tomato and eggplant into half slices.
Grate the cheese on a coarse grater.
Now let's start preparing the dough.
Take a deep bowl. Pour water into it. Mix the salt thoroughly in the water, then gradually add all the flour. Knead the dough, adding olive oil to it. Shape the finished dough into a ball, then divide it into 2 parts and roll into “balls”.
Cover them with a towel and let them lie in a bowl for 15 minutes (cover with a towel on top).
Next, cover the baking sheet with parchment, grease with olive oil and form the bases for our pizzas. Place in the oven preheated to 180c for 5 minutes. Then we take our bases out of the oven. Grease with sour cream mixed with a spoon of tomato paste, salt and sprinkle with spices. Spread the chicken breast with onions, zucchini, eggplant and tomatoes evenly over the surface.
Bake in an oven preheated to 180C for 15 minutes. 2 minutes before ready, sprinkle with cheese and place in the oven.
Then spread fresh herbs over the surface and serve hot.
Recipe 3. Risotto with mushrooms
Finally, another unusual recipe based on rice.
You will need:
- Arborio rice – 400 gr;
- Porcini mushrooms – 1 kg;
- Dry white wine – 150 ml;
- Parmesan – 80 gr;
- Garlic – 2 cloves;
- Bouillon cube – 3 pcs.
Preparation:
- Wash the mushrooms under cold water, dry and chop. Finely chop the garlic.
- Fry mushrooms with garlic in a frying pan.
- Boil the broth. Cool and mix with white wine.
- Divide the broth into two parts. Fill one half with rice, the other with mushrooms.
- Boil the rice in the broth until tender. Drain the liquid, mix the rice with the mushrooms and sprinkle with grated Parmesan.
Recipe without yeast
A variety of baked goods are prepared from coarse and finely ground corn flour, which are not inferior in taste to products made from cereals. Corn-based products are easily digestible and have a healing effect on the body. This dough makes an excellent pizza, containing fewer calories than one prepared according to the classic Italian recipe.
Ingredients
Corn does not contain gluten, so it is better to prepare the base from two types of flour: wheat and corn.
- Boiled water – 300 ml;
- corn flour (finely ground) – 350 g;
- wheat – 200 g;
- vegetable oil – 3-4 tbsp. l.;
- baking powder for dough – 3 tsp;
- salt and sugar - 1 pinch each.
REFERENCE. To make a high-quality dough, you need to take the finest grains.
Preparation
- Mix water, salt and oil.
- Add corn flour, baking powder and half the wheat flour to the liquid. It is convenient to mix the ingredients using a fork.
- Add the rest of the wheat flour and knead the mixture with your hands until it stops sticking to your hands.
- The next mandatory step is to “rest” the test for 45 minutes.
After the allotted time has passed, you can begin baking a healthy culinary masterpiece.
INTERESTING . Baking powder can be purchased at the store, but it is better to prepare it yourself. To do this, you need to mix: 1 teaspoon of starch, 0.5 teaspoon of baking soda, 1/3 teaspoon of citric acid.
Taste and benefits
So, you don't have to completely give up gluten. But reducing its consumption can give good results: first of all, this concerns heaviness and bloating. That's why many restaurants are now adding special items to their menus. For example, Gusto now offers gluten-free pizza for delivery. If you watch your diet and care about your health, try it! By the way, this pizza is well suited for children: their digestion is usually more sensitive than that of adults.
Gusto has new items with turkey and arugula or pear and cheddar. Perhaps you will be inspired to create your own culinary masterpiece. And you will definitely enjoy the unusual taste.
