Hot & Sour Sauce - Woolf's Kitchen - 150ml

Oat Flour Oats are a versatile ingredient used in cooking and baking. Oats are a filling addition to meals and a great pick for sweet and savoury dishes. When using oats as an alternative for gluten- induced flour, it comes with plenty of positives. Oat flour is a common supermarket flour, with organic options in farm shops and whole food shops. However, oat flour is fairly easy to make at home with the right equipment. If you have a bag of ground oats and an electric blender at home, you are three quarters of the way there already. Oat flour is a great alternative for plain flour as it has a soft and fluffy cake texture, like the consistency of most cakes. Oat flour will rise slightly on its own, but needs an addition of baking soda for high-rise recipes like bread, scones, and cakes. With its fluffy texture, oat flour can make some great sweet or savoury recipes. For all the sweet tooth bakers here are some simple yet effective ideas: Oat flour in your crumble recipe can transform the dessert to include a gluten-free crumble topping with a sweet, toasted flavour on top of the tasty baked fruit choice. For the bakers with a preference on texture, oat flour can give you chewy, crispy cookies, taking you back in time to the 19th century when they first became a hit. Oat muffins and oat pancakes are a great new breakfast choice. Incorporating fresh fruit, yoghurt, and some chocolate chips for extra sweetness. When considering the common ‘full’ effect oats have, oat protein balls are a great snack to include in your everyday diet. Buckwheat Flour Deriving from the Buckwheat grain, this flour is nutrient rich with plenty of health benefits to help with your physical diet. Filled with fibre, buckwheat flour is great for most savoury dishes and some sweet ones also. Buckwheat flour has a distinct earthy and nutty taste and to some people's opinion can have a bitter aftertaste. Buckwheat, alike oats, have a great filling effect. This flour is a great option to use for satisfying breakfasts and lunches to keep you fuller for longer. The grain itself is a great alternative to quinoa, flax, amaranth, and polenta. However, when converted to a flour, Buckwheat is great to make rice and noodles. By mixing the dark flour with herbs and eggs. You can make plenty of tasty pastas. Despite its distinct taste, Buckwheat can be used in sweet bakes. Its earthy and nutty flavours work extremely well with Banana. So, pancakes, muffins and cakes with banana, peanut butter and dark chocolate are a must for the sweet tooth trials for this flour. Note to self: Be careful with allergens when considering Buckwheat an ingredient. Though it does not affect celiacs, it is a pseudo cereal, so any intolerances to grain should be examined. Sorghum Flour Another pseudo grain to add to this list is Sorghum. Also known as ‘Jowar’ flour, Sorghum flour is an extremely popular gluten-free flour in the baking world, as it has a lovely, sweet taste. Sorghum has a low elasticity and is an exceptionally light and fluffy flour, so the simpler the recipe, the better. Similarly to Oats and Buckwheat, Sorghum flour wheat is a great flour to use in pancakes and porridges. Mixed with a starch to kick awake the raising element, Sorghum can be used to make sourdough breads, pizza bases, cakes and muffins. When thinking about its natural sweetness, Sorghum can be a great ingredient for sweet sauces in lots of puddings and desserts. It works particularly well in baked sauces (in dishes with chocolate, cinnamon, tart fruit, and syrups) highlighting its sweet touch. Be careful how much Sorghum you use at a time, as it can have a bitter aftertaste when used in significant quantities. Teff Flour This Ethiopian food source has been an extremely popular grain for centuries. This staple grain was converted into a flour and is now used for recipes that are sweet and savoury. Teff flour has underlying nutty flavour, it has great sources of fibre, minerals and vitamins too. Take note- Teff does absorb lots of water when being cooked, so look at for those water ratios in your recipes, you may need to replace some liquids! Teff flour can make some great meals including: pancakes, pizza crusts, waffles, fritters, porridge, cookies, and muffins. As a grain alone you can add teff into salads, falafels, roasted vegetable plates, and veggie burgers. Since the teff grain derives from Ethiopia, why not try and make the traditional teff flatbread called ‘Injera.’ Amaranth Flour Another pseudo-grain to consider is Amaranth. This flour comes from grinding the seeds from the Amaranth plant. This grain is similar to Quinoa. Amaranth flour has a rich nutrient count with minerals such as: Iron, magnesium and calcium. Amaranth is also high in protein, therefore giving its state a strong structure for meals. The naturally earthy/nutty flavouring this flour makes it perfect for bread-based meals. Tortillas, pizza bases, pizza crusts, savoury pancakes flatbreads and nutty bread. Amaranth gives a dense texture so have a think when you are pairing it with other foods. Rice Flour Rice and rice flour is a very popular option for gluten-free cooking as well as in Asian cuisines. This flour has a light texture, and mild natural flavouring, making it perfect for cooking, baking, frying and roasting. There are two types of flour (white and brown) that differ in colour and texture. White rice flour is perfect for baking as it has a lighter texture. Brown rice flour is whole grain and can be used in more savoury meals because of its coarse but hearty texture. In Asian tradition, rice flour is predominantly used to make noodles, pastas and dumplings. However, it is also commonly used in sauces and stews as a thickening agent. Similar to the lists seen throughout this article, rice flour can be used in most meals. With its lighter texture it is popular to mix and match it with other gluten-free flours to balance out texture for more specific meals in baking. Uniquely, rice flour also makes for a great frying batter! Whether is frying meats, sea food or adding crispness to your carbs and vegetables, rice flour can do it all. Take note- Rice flour is high in carbohydrates rather than proteins, so if you count your calories, its best you take this into consideration if rice flour becomes an essential part of your diet. Almond Flour Created by blending blanched almonds, this flour is a great healthy alternative for many wheat flours. Almonds are a super-food nut with so many benefits to help the human body. To name a few: monounsaturated fats, omega-9 fatty acids, plant-based proteins, fibres, low-glycaemic index, calcium, iron, magnesium and Vitamin E. These nutrients and minerals are great for keeping cardiovascular issues at bay, keeping your blood sugar levels normal and improving your digestive health. Almond flour has a soft, light texture and a naturally sweet/nut flavouring, therefore, making it perfect for baked goods. Pancakes, cookies, brownies, banana bread, muffins, fruit bars, cakes and cinnamon rolls, this flour ticks boxes for a variety of dietary requirements. Almond flour can be great for those with gluten intolerances, celiac disease, or for those on a Keto/Paleo diet. Almonds are a type of nut, so this flour is not suitable for those with a nut allergy. Potato Flour Potato flour is used with whole potatoes that are dehydrated and ground to make a fine powder. This is not to be confused with Potato Starch, which uses extracted potato starch. Potato flour can make some well-structured meals with a satisfying texture: Pancakes, muffins, banana bread, dumplings, pizza dough, cakes and gravies. Potato flour is amazing for retaining moisture, preventing meals from going dry, crumbly and going off quicker. This ability is all because of its high starch content. The starch (80-85%) creates great thickening and binding properties for foods. This flour has some essential nutrients and minerals to support the body: Iron, potassium and vitamins C and B. These minerals work hand-in hand to help support the muscles, immune system and energy levels. Potato flour is high in energy, so it is a great pick for a meal that will keep you going for a long-time. However, potato flour tends to be high in carbohydrates rather than proteins, so if you count your calories, its best you take this into consideration if it becomes an essential part of your diet. When searching for the best gluten-free flours for baking and cooking always look out for the organic options in local farm shops and even whole foods online store. Take note: Though the flours above are gluten-free be careful to check that the rest of your ingredients are gluten-free too.

If you’re somebody that avoids gluten in their diet, it can sometimes be difficult to navigate what you can and can’t eat. However, there are still plenty of foods you can choose from to ensure you’re eating a nutritious, balanced diet, that’s satisfying, as well as tasty! Of course, the most simple, cheapest, and healthy way to follow a gluten-free diet is to fill up on the food groups that are naturally gluten free. And luckily for you, we’ve compiled a comprehensive list of all the food groups which naturally do not contain gluten. You can thank us later 😉 Fruits and Vegetables Good news – fresh and frozen fruits and vegetables are naturally gluten-free! Although, do make sure to read labels on any processed fruits and veggies, as well as dried fruit, pre-prepared smoothies, and frozen potatoes in case they have had anything added that contains gluten. Meat, Poultry and Fish Almost all fresh, unprocessed animal proteins are naturally free from gluten. Just make sure to check any meat or fish that has been breaded, processed, ground meats and cold cuts. Or anything that comes in a sauce, marinade, or seasoning which may include gluten-containing ingredients. Unflavoured Soy Foods Rejoice vegetarians, vegans, and plant based folks as soy based meat substitutes are indeed gluten free naturally. Pure soybeans do not have gluten in them, so tofu, tempeh and soya are still on the menu. The only one you need to avoid is seitan which is made from wheat gluten. Legumes and Nuts Another plant based protein source that does not contain gluten naturally are nuts and legumes. They’re not only gluten free, but packed full of important nutrients too. So, eat as many beans, peas, lentils, and nuts to your hearts content! Most Dairy Products Most dairy products are also naturally gluten-free. However, those that are flavoured and contain additives should always be double-checked for gluten. Also be careful with ice cream along with processed cheeses and avoid anything malted. Fats and Oils Another kitchen staple that is naturally free from gluten are fats and oils. Although, in some cases, additives that contain gluten may be mixed with fats and oils for flavour and thickening, so always check labels. Whole Grains If you have a gluten intolerance or celiac diseases then you may think grains, starch and flours are out of the question. However, there are actually many naturally gluten-free grains that you can enjoy in a variety of creative ways, some examples are: Amaranth Arrowroot Buckwheat groats (Kasha) Cassava Corn Linseed/Flaxseed Millet Nut Flours Quinoa Rice Tapioca Teff Even gluten-free whole grains can still be contaminated with gluten, especially if they have been processed in facility that also produces gluten-containing foods. So, we recommend to always read the label. Beverages So, we’ve covered gluten free foods, but what about drinks? Well luckily, most beverages are gluten-free, including water, 100% fruit juices, sodas, energy drinks and sports drinks. Tea and coffee is also free from gluten. Just be careful with any drinks that have added flavourings or mix-ins. Alcoholic beverages, including most wines, distilled spirits, ciders, liqueurs and of course gluten free beer are all okay to drink on a gluten-free diet. Certain wines, with added colour or flavouring, such as dessert wines, or wines made from barley malt, do contain unsafe amounts of gluten. Non-distilled spirits, beers, ales, lagers, and malt beverages are also non gluten-free. Gluten-Free Substitutes As well as these naturally gluten free foods, there is of course many readymade gluten-free alternatives widely available in most supermarkets. In fact, most food shops will have a whole gluten free section, making following a gluten-free diet a whole lot easier. You can usually find gluten free versions of bread, cereals, pastas, and a variety of baked goods. Although, keep in mind, that minimally processed fresh foods are an essential part of any type of diet, including a gluten free one. It is important to base your diet around the healthy food groups listed above. If you concentrate on eating mostly fresh, whole, gluten-free foods and a small number of processed foods, adhering to a gluten-free diet is not just achievable, but satiating and enjoyable too!

Gluten can be a pretty controversial topic these days. It can cause serious side effects in some individuals and as such, it gets a pretty bad reputation in the food world. You’ve probably seen most supermarkets, restaurants and other food joints will now have entirely gluten free selections. But what exactly is gluten, and is it healthy, or something we should all be avoiding in our diets? What is Gluten? Gluten is a type of protein that is found in the wheat plant and some other grains. The gluten is actually a crucial part of the plant as it helps feed baby seedlings while they germinate. It is naturally occurring, but can be extracted, concentrated, and added to food and other products to add protein, texture, and flavour. Gluten also works as a binding agent to give processed foods structure and help to hold together. When flour is mixed with liquid, the gluten proteins form a sticky connection that has a glue-like texture. This glue-like characteristic makes the dough elastic and gives bread and other baked goods the ability to rise during baking. It also provides a chewy, satisfying consistency. Fun fact, it was actually given the name gluten due to the glue-like property of wet dough! Foods Containing Gluten When most people hear gluten, they mainly think of wheat or foods containing wheat. However, gluten can be found in a wide range of whole and processed foods, including: Grains such as whole wheat, wheat bran, barley, rye, spelt, kamut, couscous, semolina, bulgur, durum, and wheat germ. Processed grain-based products like crackers, bread, pasta, seitan, cookies, pastries, certain noodles, some veggie burgers along with other meat substitutes. Other foods and beverages including barley malt, malt vinegar, soy sauce, certain salad dressings, sauces or gravies thickened with flour, bouillon and some broths, certain spice blends, some processed meats. Plus, beer and certain kinds of wine and liquor. Did you know you can even find gluten in certain non-food and household items such as detergent, dental products, vitamins, cosmetics, and medication? What Does Gluten-Free Mean? You may have seen the term ‘gluten -free’ or ‘free from gluten’ written on certain food and drink products. If you’re trying to eliminate or reduce gluten from your diet it can still be difficult to navigate whether a product is suitable or if was enriched with gluten-containing ingredients or unintentionally contaminated whilst processing. Fortunately, there is a law in the UK that covers the use of the term gluten free on labelling. If you see ‘gluten free’ on a label, then these products will be suitable for a gluten free diet. The wording 'gluten free' can only be used exclusively on items which contain 20 parts per million (ppm) of gluten, or less. So, these labels don’t necessarily mean that gluten is entirely absent from the item. Is Gluten Healthy? From all the research conducted thus far, it appears gluten isn’t inherently bad for most people. In fact, for people who can digest it, gluten is perfectly harmless. Most people can, and have eaten gluten most of their lives, without any negative side effects. Gluten actually has a range of benefits and is present in many healthy whole grain foods. It can make for a high-protein, low-fat meat substitute for anyone on a plant-based or vegan diet. Along with being generally more expensive than conventional foods, gluten-free foods are often less fortified with folic acid, iron, and other nutrients. Gluten-free foods also tend to have a lower fibre content but higher amounts of sugar and fat. So, if you think gluten could be affecting your health, make sure to talk to your GP first before cutting it out of your diet completely. Gluten Intolerance However, there are still a large number of people who can't consume gluten for a variety of health and medical reasons. If you have any of the following, then as you are probably already aware, you should avoid eating gluten. Celiac Disease - An autoimmune disease that causes the body to treat gluten as an invader and attacks it along with the gut lining. Celiac is the most severe type of gluten intolerance. Non-Celiac Gluten Sensitivity – An intolerance that causes gastrointestinal irritation caused by gluten in people who did not test positive for celiac disease or allergies. Wheat Allergy - An allergy to wheat, but not to all grains or to gluten itself. It is different from celiac disease but it’s possible to have both conditions. There are other diseases such as IBS, Type 1 Diabetes, Hashimoto’s thyroiditis, and Graves diseases that may also benefit from cutting out or reducing gluten in their diet. Nevertheless, please see your GP or a specialist before making any changes to your eating plan. Gluten-Free Alternatives The good news for anyone with a gluten intolerance is, there is now many gluten free products and alternatives for you to enjoy! There are a variety of grain, flour and starch alternatives that are naturally free from gluten. A few examples are amaranth, buckwheat, coconut flour, quinoa, rice flour, soy flour and teff. Why not read our previous article Healthier Flour Alternatives to find out more about some of these gluten free substitutes? You may be asking what about oats? Whilst oats naturally do not contain gluten, a small selection of people with celiac disease still react to oats. It’s suggested that a protein in oats can trigger a similar response to gluten, as well as the possibility of cross contamination with gluten products during production. Well, here at Wholefood Earth, we’ve got you covered with our gluten free Organic Gluten Free Porridge Oats. We also have a range of gluten free recipes over on our recipes page. How about giving our Gluten Free Big Boy Pancakes with Muscovado Treacle Syrup a go?