No one imagines that stone age people actually ate raspberry muffins or chocolate brownies. However, versions of these treats can be compatible with Paleo diet guidelines. Many common ingredients are off limits in Paleo baking, since foods must not include grains or dairy products. Luckily, with a little creativity, the home baker can produce healthier cakes, cookies and breads.
The main ingredient in modern baked goods is wheat flour. Almond flour, found in many supermarkets, is usually a good substitute. Another popular alternative is coconut flour, which can be purchased in health food stores. Walnuts, hazelnuts or macadamia nuts can be roughly ground for use in baking, but due to their higher oil content, they turn to butter if over-processed.
You can save money by purchasing raw almonds in bulk bags and grinding them into flour. Blanch the nuts for ten seconds in boiling water to loosen the skins, then rub between two sides of a towel to remove them. Process small batches in an electric coffee grinder. Sift to remove any remaining chunks and store in a sealed, airtight container.
The moisture in baked goods is typically supplied by vegetable oil, margarine or butter. The best low cost alternative is lard. It was commonly used in baking before the advent of shortenings made with dangerous trans fats. Coconut oil adds flavor to baked goods and has many health benefits.
Honey or maple syrup can substitute for refined sugar in cookies and cakes. These ingredients are more intensely sweet, so less is needed. A recipe which requires four teaspoons of sugar can be made using three teaspoons of honey. If using natural sweeteners in significant amounts, cut back on quantities of added liquids.
Starchy vegetables such as pumpkin, winter squash or yams give baked goods a moist texture and subtle sweetness. Process into a smooth puree before using. Ingredients for a basic bread include 2 cups of almond flour, 1 cup of vegetable puree, 2 eggs, 2 tablespoons honey, 2 tablespoons melted lard and 2 teaspoons mixed spice.
Sodium bicarbonate and other chemical leaveners are not necessary in Paleo baking. To make a loaf of vegetable bread, begin by separating the eggs. Using an electric mixer, whisk the whites into stiff peaks and set aside. Add the yolks to a bowl with the other ingredients and beat into a batter. Gently fold in the whites. Pour the mixture into a non-stick loaf pan and bake in a 350 F oven for 45 minutes. Cool before slicing.
The main ingredient in modern baked goods is wheat flour. Almond flour, found in many supermarkets, is usually a good substitute. Another popular alternative is coconut flour, which can be purchased in health food stores. Walnuts, hazelnuts or macadamia nuts can be roughly ground for use in baking, but due to their higher oil content, they turn to butter if over-processed.
You can save money by purchasing raw almonds in bulk bags and grinding them into flour. Blanch the nuts for ten seconds in boiling water to loosen the skins, then rub between two sides of a towel to remove them. Process small batches in an electric coffee grinder. Sift to remove any remaining chunks and store in a sealed, airtight container.
The moisture in baked goods is typically supplied by vegetable oil, margarine or butter. The best low cost alternative is lard. It was commonly used in baking before the advent of shortenings made with dangerous trans fats. Coconut oil adds flavor to baked goods and has many health benefits.
Honey or maple syrup can substitute for refined sugar in cookies and cakes. These ingredients are more intensely sweet, so less is needed. A recipe which requires four teaspoons of sugar can be made using three teaspoons of honey. If using natural sweeteners in significant amounts, cut back on quantities of added liquids.
Starchy vegetables such as pumpkin, winter squash or yams give baked goods a moist texture and subtle sweetness. Process into a smooth puree before using. Ingredients for a basic bread include 2 cups of almond flour, 1 cup of vegetable puree, 2 eggs, 2 tablespoons honey, 2 tablespoons melted lard and 2 teaspoons mixed spice.
Sodium bicarbonate and other chemical leaveners are not necessary in Paleo baking. To make a loaf of vegetable bread, begin by separating the eggs. Using an electric mixer, whisk the whites into stiff peaks and set aside. Add the yolks to a bowl with the other ingredients and beat into a batter. Gently fold in the whites. Pour the mixture into a non-stick loaf pan and bake in a 350 F oven for 45 minutes. Cool before slicing.
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