Jun

2

Knowledge

So what is gluten? Gluten is the name for the storage proteins found in wheat, rye, barley, spelt and other closely related cereal grains. It acts as a binder and gives lovely structure to breads and baked goods. Some people are either sensitive to gluten, or are afflicted with celiac disease which means they cannot digest gluten.

The prolamin portion of the gluten protein is the toxic component that triggers an inflammatory response, damaging the villi projections of the intestinal tract and resulting in malabsorption of valuable nutrients. There may be many symptoms, including anything from painful abdominal cramping and bloating, to skin rashes, to psychological distress; however, some people may report no physical symptoms at all.

Celiac disease affects about 1 in 100 people, and the only treatment is lifelong avoidance of eating gluten. Some of the many other conditions that could benefit from a gluten-free diet include diabetes, chronic fatigue syndrome, arthritis, irritable bowel syndrome, Crohn’s disease, ulcerative colitis, autism and attention deficit disorder(ADD).

Fortunately, there are many other nutritious gluten-free grains we can use in our delicious baking! Part of our vision is to share knowledge with our community, so we will be using this page to describe the ingredients we use and why we use them.
We source our ingredients from a number of suppliers including Avena Foods, Bob's Red Mill, PSC Natural Foods, and Left Coast Naturals.

Sorghum

Sorghum, a relative of millet, is an ancient grain originating in Africa. Its neutral flavour lends it well to wheat-free baking, and its nutritional profile is also similar to that of wheat. It is high in iron, calcium and potassium, fairly high in protein and fibre, and is digested more slowly than other cereals, making it a good choice for diabetics.

Research shows this grain may have unique health benefits, due to being a rich source of various phytochemicals, including tannins, phenolic acids, anthocyanins, phytosterols and policosanols. Available evidence suggests that sorghum consumption reduces the risk of certain types of cancer in humans compared to other cereals, possibly thanks to sorghum’s high concentration of phytochemicals.

The tannin content is reported to reduce caloric availability, therefore weight gain, which would potentially help reduce obesity in humans. Sorghum's high anti-oxidant levels may prove to be important in human cardiac health.
[Top]

Rice

Rice originated in Asia and is believed to have been cultivated in China up to 9000 years ago. Brown rice has had the inedible hull removed but still retains the healthy bran and germ, whereas white rice has had the bran and germ polished off.

White rice flour, while less nutritious, has a delicate neutral flavour and light texture great for use in more refined baked goods. It is still an excellent source of niacin (vitamin B3) and a moderate source of protein, thiamin (vitamin B1) and iron, and easier to digest for those with sensitive digestive systems.

Brown rice flour has a nuttier flavour, and, due to the bran, is high in insoluble fibre which helps regulate the bowels, and is believed to be vital in protecting the body against cancerous cells. It is rich in protein, iron, niacin, thiamin, vitamin D, calcium, thiamine, riboflavin, selenium, magnesium, and is an excellent source of manganese. Manganese aids in the formation of connective tissue, bones, blood-clotting factors, and sex hormones and plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. It is also necessary for normal brain and nerve function, and is a component of the antioxidant MnSOD which helps rid the body of damaging free radicals.

Brown rice's high levels of neurotransmitter nutrients are also thought to prevent Alzheimer's Disease to a considerable extent.
[Top]

Millet

Millet is one of the oldest grains known to us; it has been a staple food in Africa and India for thousands of years and was the prevalent grain in China before rice became the dominant food. It has a mildly sweet, nutty taste and creamy texture. It is one of the least allergenic and most digestible grains, helping to alkalize the body, and also helps heat the body in cold weather.

Millet is a good source of protein, fiber, B-complex vitamins, including cholesterol-lowering niacin, thiamin and riboflavin, the essential amino acid methionine, lecithin, and some vitamin E. It is also high in iron, body tissue-repairing phosphorus, potassium, and magnesium. Magnesium has been shown to reduce severity of asthma and the frequency of migraines, lower high blood pressure and reduce the risk of heart attacks. The seeds are also rich in phytochemicals, believed to help lower cholesterol and reduce the risk of cancer.
[Top]

Oats

Oats originated thousands of years ago in Asia, and have been cultivated since then all over the world, being used originally for medicinal purposes before consumed as a food. They are a mild grain and gain part of their flavour through the roasting process after harvest. The hulling process does not remove the bran and germ so the nutritional value remains.

Oats are an excellent source of manganese, selenium, vitamin B1 (thiamin), magnesium, protein and phosphorus. They are also a good source of a fibre called beta-glucan which enhances the immune system and lowers cholesterol levels, thus reducing risk of heart disease. Oats are an excellent breakfast choice since they help stabilize blood sugar, making it easier to keep blood sugar levels in control throughout the day.

Those with celiac disease may worry about including oats, which are often contaminated with wheat, in their diet; however, recent studies have found that children assigned gluten-free diets with or without wheat-free oats all did well - the mucosal lining of the small bowel healed and immune system returned to normal. We use only pure, uncontaminated oats from FarmPure Foods Inc, a company of farmers in Regina, Saskatchewan, dedicated to producing only uncontaminated oats and oat products.

Since the gluten content of their oats always registers less than 10 parts per million they can claim their oats as pure and uncontaminated (Health Canada does not yet allow oats to be labelled as 'gluten-free'). According to the company’s chief operating officer, oats do contain a kind of gluten, but oat’s gluten represents a different peptide chain than other grains and does not cause the same adverse reaction as the gluten from wheat, rye or barley. Yay oats!
[Top]

Chickpea (Garbanzo Bean)

Chickpeas originated in the Middle East and have been cultivated for over five thousand years, eventually spreading from the Mediterranean to India and Ethiopia. They are a good source of protein, iron, copper, and zinc. Additionally, chickpeas contribute to a healthy heart because of significant levels of fibre, magnesium and folate. Folate helps prevent heart disease by lowering blood levels of an amino acid called homocysteine which becomes a risk factor for heart attack, stroke or peripheral vascular disease when present in elevated levels. It is estimated that if everyone consumed 100% of the daily value of folate, the number of heart attacks suffered by Americans each year would drop by 10%.

Garbanzo beans are also an excellent source of molybdenum, an integral component of the enzyme sulfite oxidase, which is required by the body to detoxify sulfites, a preservative found in wine, preserved meats, salad-bar salads and other processed foods. Put some hummus on that ham sandwich.
[Top]

Amaranth

Amaranth had been cultivated for thousands of years by the Mayan and Incan civilizations in Mexico, and in Peru and India as well. It was one of the primary foods of Aztec royalty who regarded the grain as magical, giving them exceptional strength. The Aztecs would also use amaranth in bloody religious rituals, which led the Spanish conquerors to ban its cultivation and use. It almost disappeared but is slowly making a comeback as the public is becoming more aware of its incredible nutritional benefits.

Amaranth is a tall plant with broad edible leaves, and thousands of tiny seeds that can be popped like popcorn or ground into flour. It has a distinct grassy nutty taste, is higher in protein than corn or beans, higher in fibre than most other grains, and is a good source of B vitamins, magnesium, zinc, copper, iron, and has 3 times the calcium of milk. It is particularly high in lysine, cysteine and methionine (essential amino acids required for cell and brain maintenance) which are usually low in other grains. Lysine is considered to be beneficial in combatting viral-related diseases, particularly herpes, especially when taken with vitamin C. Amaranth also has significant levels of phytosterols, which have been shown to lower cholesterol levels, and have a positive affect on chronic viral infections, rheumatoid arthritis, allergies, cancer and autoimmune diseases.
[Top]

Quinoa

Quinoa has been cultivated in Peru, Chile and Bolivia for over 5000 years, and was the staple food of the Incas, who considered it sacred. In an attempt to control and destroy the population and its culture, the invading Spanish conquerors banned the cultivation and use of quinoa. Fortunately it didn’t completely disappear; people started rediscovering this nutritious grain in the 1980s, and it continues to become more popular as its benefits are realized.

Quinoa has a mildly nutty delicious taste, and is the seed of a plant with edible leaves related to leafy vegetables like spinach, Swiss chard and beets. It is a great source of manganese, magnesium, riboflavin (vitamin B2), iron, copper, phosphorus, making it a valuable grain for those with migraines, diabetes or atherosclerosis. It is not only high in protein, but supplies a complete protein containing all nine essential amino acids, including lysine, essential for tissue growth and repair.
[Top]

Tapioca

Tapioca is the starchy powder extracted from the tuberous root of the cassava plant (also called yuca or manioc), which originated in the Americas and is now cultivated throughout the tropics, especially in Africa, Latin America and the Caribbean. Tapioca starch lacks significant nutritional value, but is useful in baking. It enhances the appearance, texture and natural flavour in baked goods, and helps to create a crispy outside and moist, expanded crumb like the regular bread consistency difficult to reproduce in gluten-free products.

Studies of cassava have found that a chemical produced by the plant may help combat viruses and help cure cancer. Eat your tapioca pudding, kids. Or drink your bubble tea.
[Top]

Cornstarch

Cornstarch is a flavourless powder created from the endosperm portion of corn, which is believed to have originated in Mexico or Guatemala, and constituted a considerable portion of the First Nations’ diet. Corn is a good source of vitamin A, manganese, potassium, heart-friendly fibre and folate, thiamin (important for energy production and brain function), pantothenic acid (B vitamin necessary for carbohydrate, protein and lipid metabolism, and support of adrenal glands), and beta-cryptoxanthin (a carotenoid which may significantly lower the risk of lung cancer).

Sounds great right? Don’t get excited, cornstarch itself imparts no nutritional value, but helps to produce a smooth, moist, more structured ‘bite’ needed in gluten-free baking, similar to the affect of tapioca.
[Top]

Potato

Potatoes originated in the Andean mountains of South America, were brought to Europe in the 16th century by Spanish explorers, and were most likely brought to North America in the 18th century by Irish immigrants.
The potato belongs to the nightshade family of plants including tomatoes, eggplants, peppers and tomatillos.
They have a mild taste and creamy texture, and help give a higher volume, soft texture and crispy outside finish to baked goods, as well as extend their shelf-life. They are a very good source of vitamin C, and a good source of vitamin B6, copper, potassium, manganese, and fibre.

Potatoes contain various phytonutrients that have antioxidant activity and work against free radicals in the body. Their phenolic content includes flavonoids which protect against cardiovascular disease, respiratory problems and certain cancers. Scientists have also discovered compounds called kukoamines (only found in one other plant so far, the gogi berry) which have been shown to lower blood pressure.

This doesn’t mean you can eat fries every day for dinner.
[Top]

Guar Gum

Guar gum is a water-soluble fibre obtained from the seeds of the bean-like guar plant found mostly in Pakistan and India. It is used in small amounts, but is invaluable to gluten-free baking by producing a similar effect to the product as the structure gluten usually provides. It acts as an emulsifier, thickener and stabiliser.

Guar gum is a good source of soluble fibre (which lowers cholesterol and promotes bowel regularity), and slows absorption of sugar in the small intestine, which may be helpful to diabetics. Its low digestibility gives a feeling of fullness, and the slower digestion decreases the glycemic index of the meal.
[Top]

Flaxseed

The flax plant originated in Mesopotamia and has been known since the Stone Ages. Its benefits were widely praised by both ancient Greek and Roman civilizations, and eventually early colonists in the 17th century introduced it to Canada, the country that is currently its major producer.

Flaxseeds have an earthy nutty taste, and a hard, smooth, shiny shell. They release more nutrients to us in ground form, and are then a ridiculously high source of alpha linolenic acid (ALA), an omega-3 fat which is an anti-inflammatory hormone-like molecule that helps conditions such as asthma, osteoarthritis, rheumatoid arthritis, migraines, and osteoporosis. Omega 3 fats also produce substances that reduce the formation of blood clots, thus reducing the risk of heart attacks or strokes. They are needed to produce flexible cell membranes to allow necessary nutrient/waste exchanges, a process especially critical to diabetics, and help protect colon cells from toxins and free radicals, reducing the risk of colon cancer. Those on a diet high in omega-3 fatty acids exhibit lower blood pressure as well. Flaxseed is high in manganese, magnesium, phosphorus, copper, folate and vitamin B6, helps combat prostate cancer, its compounds called lignans guard against breast cancer, it relieves symptoms of menopause, and fends off dry eye syndrome (DES).

Is there anything flax can’t do? Yes, but we still like it.
[Top]

Chia

Along with amaranth, chia was a staple food of the Aztecs and Mayans, who believed the seeds gave them supernatural energy and power. Chia is derived from the Mayan word for “strength,” and was also referred to as “Indian Running Food” due to the amazing energy it gave to warriors and traders going on long treks. The seeds were esteemed to be so special that they were also accepted as currency. During the Spanish conquistadors’ struggle for power over the Mexican civilizations, Cortez tried to destroy all chia crops.

Chia is such a superfood, similar to flax, that it is starting to become more widely recognized as a very healthy addition to our diet. Its botanical name is Salvia hispanica, and it belongs to the mint family Lamiaceae. The neutral tasting seeds are tiny with a diameter of about 1mm, multi-coloured black, brown, grey or white, and are indeed a cousin of the seeds of Salvia columbariae used for the Chia Pets popular in the ‘80s.

They are an excellent source of fibre, calcium, magnesium, iron, zinc, boron (important for bone health), and niacin, and provide more easily digestible complete protein than any other seed or grain. They are more rich in ALA omega 3 fatty acids than flax, and have higher levels of antioxidants than blueberries.

Chia is very hydrophilic, having the ability to absorb over 12 times its weight in water, which turns it into a thick gel. This helps maintain the efficiency in how body fluids are being used, and the balance of the body’s electrolytes. The soluble fibre created helps control the body’s absorption of glucose (giving more energy), lowers cholesterol, pulls out toxins, aids digestive issues and regulates the bowels. It is soothing to the stomach and esophagus, and the gel can be taken to treat acid reflux.

Chia does not require grinding, like some other seeds such as flax require, to release all its nutritional benefits to the body. And, lucky for you, it’s completely gluten-free!
[Top]

Hemp Hearts

Hemp is thought to have originated in central Asia and the Himalayas thousands of years BC, and eventually spread throughout the rest of the world. It belongs to the plant species Cannabis sativa, which is part of the mulberry family, and is distantly related to the hop. There are several variations of the species that are mostly cultivated for the fibre, its nutritious seed often being neglected. The variety Cannabis indica yields the narcotic drug also widely cultivated... but we don’t deal with this varietal in our baking.

Even for parties.

Hemp hearts (shelled hemp seeds) are a very high source of protein, containing all 20 known amino acids, including the 9 essential amino acids our bodies can’t produce. The major portion of hemp protein is made of the globulin protein Edestin, which aids digestion, almost phosphorus-free, and considered the backbone of the cell’s DNA. The rest of hemp seed protein is Albumin, which is similar to the globulin protein found in egg whites.

Hemp seed oil is not only rich in polyunsaturated fatty acids (good fat), but has the optimally balanced 3:1 ratio of Omega 6 to Omega 3 fatty acids, and contains small amounts of gamma-linolenic acid, oleic acid and stearidonic acids; all these acids contribute to healthy skin and a stronger immune system. Hemp hearts are a good source of vitamin E, carotene (precursor to vitamin A), phytosterols, phospholipids, calcium, magnesium, sulfur, potassium, phosphorus, chlorophyll, and smaller amounts of iron and zinc.

Eating a good amount of hemp hearts at the start of your day will keep you from snacking on ‘filler’ foods with empty calories by providing enough long lasting energy to last throughout the day. They will help lower blood pressure and cholesterol, improve organ function, reduce symptoms of PMS and menstrual cramps, reduce inflammation and symptoms of arthritis, and improve the recovery of muscles after exercising. We heart hemp.
[Top]

Butter

Let’s talk about our favourite ingredient, butter. The origin of butter goes way back to the first domestication of animals, and people have loved it ever since! Throughout history many civilizations have prized butter for its health benefits and life sustaining properties. Societies that don’t use butter obtain the same nutrients from foods like organ meats, fish eggs, fat from marine animals, and insects... I don’t like these things.

Butter is a creamy rich dairy product made by churning the curd produced from fresh or fermented cream. It is used as a condiment, in baking, in frying, and in sauces. But is it healthy?

There has been much confusion and controversy about whether margarine is healthier than butter. Heart disease was not a common problem until after 1920, when it started rising to become America’s number one killer by 1960. In the same period of time, butter consumption decreased from 18 pounds per person per year to four. Research done in the 1940s indicated increased fat intake caused cancer, which contributed to the “unhealthy” image of fats; however, the press did not stress that the “saturated” fats used in the experiments were not naturally saturated fats (like in butter), but partially hydrogenated or hardened fats (like in margerine).

Obviously it is not butter causing health problems; in fact, butter contains many heart healthy nutrients. It is an excellent and easily absorbed source of vitamin A, which is required for healthy thyroid and adrenal glands, which help maintain the proper functioning of the heart and cardiovascular system. The linoleic acids (which build muscles) and antioxidants in butter - vitamin E, selenium, and cholesterol - also protect against heart disease and cancer.

It is a great source of vitamin K, which has been found to play a role in bone health, prevention of liver cancer and treatment of prostate cancer, as well as nerve cell health. It contains lauric acid, believed to have antimicrobial properties, and important in treating fungal infection and candida.

It contains vitamin D (essential for calcium absorption), iodine (important to the thyroid and basic metabolic functions of the body), activator x (vitamin K2, which helps the body absorb minerals, present in butter from grass-fed animals), and protects against tooth decay.

Its glycospingolipids (special fatty acids) protect against gastro-intestinal infection, especially in the very young or elderly. Unpasteurized butter is a source of the Wulzen ”anti-stiffness” factor, found only in raw animal fat, that protects against degenerative arthritis, hardening of the arteries, cataracts, and calcification of the pineal gland.

All this and it tastes great!
[Top]

Canola Oil

Canola, a member of the Brassicaceae family (like mustard, cabbage and turnip), is an oilseed plant with bright yellow flowers developed in Canada in the 1970's, using selective breeding and hybridization of rapeseed. Rapeseed has been around for thousands of years, and was used in recent history as lamp oil, and during WWII as steam engine lubricant.
Canola's name is a shortened derivative of the abbreviation “Can.O., L-A.” (Canadian Oilseed, Low-Acid), and as the name suggests, it was developed to contain lower amounts of erucic acid which naturally occurs in rapeseed. This made it more palatable, and suitable as a food product.
Certain varieties of rapeseed leaves and stems are also edible and sold as greens, similar to related bok choy or kale.
There are some cultivars of rapeseed that have been genetically engineered to be resistant to certain herbicides (Roundup, in particular); however, the Canola oil we use is from non-GMO rapeseed naturally developed through years of breeding.

Canola oil is neutral flavoured, low in saturated fat and high in monounsaturated fat, making it a popular cooking oil for a healthier diet. It is rich in omega-3 fatty acids (almost as much as flaxseed oil), which is healthy for your heart, and has been reported to reduce cholesterol levels, lower serum tryglyceride levels, and keep platelets from sticking together.

There are different ways of processing the oil; one is a more modern method of chemical extraction using solvents (commonly hexane), which is a quick and less expensive method. The other method is by mechanical extraction, a more traditional physical process. Oils produced this way are called 'expeller-pressed', and the Canola oil we use is all-natural, expeller-pressed.
[Top]

Pumpkin Seeds (Pepitas)

Pumpkins are thought to have originated in Central America, the seeds of related plants being found in Mexico from over 7000 years ago. Pumpkin, a member of the gourd or Cucurbitaceae family (like cantaloupe, cucumber, and squash), was already a staple of the Native American diet long before settlers to the ‘New World’ brought it back to Europe.

The seeds, also called pepitas, are flat, green, mildly sweet and nutty, and very nutritious.

They are a great source of magnesium, manganese, and phosphorus, and a good source of iron, copper, protein, fibre, Omega 3 fatty acids, and zinc. They are also a rare source of the carotinoid antioxidants lutein and zeaxanthin, a carotene recently found to be important for eye health and macular issues.

Pumpkin seeds help promote prostate health, and maintain bone mineral density. They have an anti-inflammatory effect on arthritis, and help decrease toxins in the liver. Their phytosterol compounds may reduce blood levels of cholesterol, enhance the body’s immune response and decrease risk of certain cancers. The seeds’ high level of the essential amino acid tryptophan helps increase brain levels of calming serotonin and melatonin.
[Top]

Sunflower Seeds

Sunflowers probably originated in Mexico and Peru, and were one of the first plants to be cultivated in America, being used for thousands of years by the Native Americans. After the Spanish brought them back to Europe, sunflowers spread to other countries and sunflower oil has now become one of the most popular in the world. This flower produces a wealth of seeds encased in tear-drop shaped, often striped, grey or black shells.

Sunflower seeds are an excellent source of vitamin E. This antioxidant neutralizes damaging free radicals in the body, resulting in a significant anti-inflammatory effect which reduces symptoms of asthma, osteoarthritis, and rheumatoid arthritis. It also plays a role in reducing the risk of cancer and heart disease.
Sunflower seeds provide a good source of magnesium, necessary for counterbalancing calcium in order to regulate nerve and muscle tone. This keeps our nerves relaxed, helping prevent high blood pressure, muscle spasms, cramps, fatigue and migraines.
These seeds also have a relaxing effect on the brain because of high levels of tryptophan, which increases the brain’s production of serotonin (the neurotransmitter that makes you calm and happy).
They are a good source of selenium, found to be important in cancer protection, and phytosterols which are believed to lower blood cholesterol and enhance the immune system.
[Top]

Xanthan Gum

Xanthan gum was discovered in the 1960's by researchers in the US Department of Agriculture. It is a microbial polysaccharide that results from using the bacterium Xanthomonax campestris in the natural fermentation of glucose or sucrose (typically sugar from corn or cabbage).
Due to its ability to greatly increase the viscosity of foods, xanthan gum plays an invaluable role in gluten-free baking. Just a very small amount provides a ‘stickiness' and structure to the dough, which, without gluten, could end up a flat crumbly mess.
Other products that commonly use xanthan gum are salad dressings, ice creams, sauces, toothpaste, cosmetics and Fake Blood.
Since the sugar used in the fermentation is often corn derived, some people allergic to corn may also react to it.
[Top]