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Legumes
January 19th, 2009 | caitlin | Categories: The Facts, Uncategorized
Tagged: Gluten, Gluten Free, Gluten Free Calgary, Gluten Free Flour, Gluten Free Grains, Gluten Free Resources

So what else can you eat? You can eat Legumes.

I happen to find that word funny. Why? No idea. But every time I type it or read it I find myself giggling. Immature? Yes. Apologies? No.

Legumes comprise one of the largest groups in the planet kingdom. They include a variety of beans, lentils, peas etc. Recent concerns regarding the lack of dietary fiber and the abundance of fat in present day diets has brought legumes back into the spotlight. The emergence of Celiac Disease in the general consciousness of society and chefs has also contributed to the rise in popularity of legumes as a gluten substitute.

Legume flours offer a great substitute for wheat flour. This flour alternative is high in fiber, protein, and calcium – three things absolutely lacking from traditional wheat flour. The extra sugar and protein in legume flour flour makes it great for baking  and cooking. Caution: Due to the lack of gluten, a leavening agent should be added. Gluten free baking powder could work.

Practical Applications

Garbanzo bean flour is a great thickening agent. It adds a stronger flavour then wheat flour. Garbanzo flour can be used in breads, cakes, and in combination with cornstarch, tapioca flour and/or Romano bean flour.

* Garbanzo beans are also referred to as Chickpeas. I personally just like the word Garbanzo better then chickpea. If there was a gluten free super hero I might suggest Captain Garbanzo as a great title. I may even fashion up a cape and some tights and go as Captain Garbanzo for Halloween next year!

Stoneground Romano Whole Bean Flour: A dark coloured flour best used in recipes where the particular beany taste will not be overpowering, such as those with spices and/or fruits and nuts.

Helpful hint: Soaking legumes in water will help to reduce cooking time and produce a better texture result. Discarding one or more batches of soaking water helps eliminate the complex sugars that can cause bowel upset.

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