Gluten and Dairy Free Baking Basics | Kristen Mitteness | Skillshare

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Gluten and Dairy Free Baking Basics

teacher avatar Kristen Mitteness, Well Fed Kitchen

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

7 Lessons (34m)
    • 1. Welcome!

      1:35
    • 2. My Story

      3:22
    • 3. Gluten and Dairy Baking Basics

      8:40
    • 4. Basic Quick Bread

      7:58
    • 5. Savory Flat Bread

      5:23
    • 6. Chocolate Chip Cookies

      6:48
    • 7. Thank you!

      0:24
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About This Class

Are you new to a gluten or dairy free lifestyle? Are you having a hard time baking allergy free goodies that your friends will actually eat? Maybe you simply want to bake delicious and healthy treats. Join Dr. Kristen Mitteness, of the Well Fed Kitchen, in learning the basics of baking without gluten, dairy and refined sugars. We'll then walk through three delicious baked goods. You'll be confident in the kitchen in no time.

Bring your appetite and I'll see you in class!

Meet Your Teacher

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Kristen Mitteness

Well Fed Kitchen

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Hi! I'm Dr. Kristen Mitteness. Through chiropractic, nutrition and self care, my goal is to not only help you FEEL better, but FUNCTION better... for the rest of your life. Leading a healthy and happy life is not nearly as complicated as you might think. I'm here to help.

Find my food series, Well Fed Kitchen, here on Skillshare!

Find all things chiropractic, health, nutrition and self care over on my website.

Looking for some fitness inspo? My YouTube channel is loaded with 10 minute #NoExcuses workouts you can do anywhere, anytime with minimal or no equipment.

Follow me to be the first to hear when my courses go live. Bring your appetite and I hope to see you in class!

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Transcripts

1. Welcome!: Hi, I'm Kristin madness, and this is your course, gluten and dairy free baking. In this course we'll be going over the basics of gluten and dairy free baking. I'll teach you what flowers to use, what fast to use, what sugars you can use to reduce the process sugar into gluten and dairy for baking. I'll explain how I started making gluten and dairy free and why I did that. And maybe that'll resonate with you. And then after we go through all the instructions where you'll even learn how to substitute different flowers and any recipe. We will be making three delicious gluten and dairy free bagel treats, including a quick bread, a savory flatbread, and my favorite chocolate chip cookies. For the class project, you will make one of the recipes that we make in the class today, or take what you learned and substitute them for a recipe that you personally love and share it with us. Tell us what you learned, tells us what worked or didn't work. So we can all learn and be inspired by you. So grab and without and the resources below, grab a Pepsi can make all the notes that you want. And let's get started. I'll see you in the next section. 2. My Story: My family started eating glutenin dairy free in the late nineties. It was after my mother had my youngest sister and had a fully striked me because they found a grapefruit size tumor on her ovary and decided for her health, she needed to lose her ovaries entry uterus. Well, that put her into menopause real fast with 3M kids while she was running a business. So she was in and out of the medical system trying to figure out what works best for her help in pretty much got fed up with everything up there were telling her the medications weren't working, feeling well. So she started looking for alternative sources and she eventually came across the blood type diet. Now, I don't think everyone needs to follow the blood type diet. I don't agree with that a 100%. However, it's a great way to take all of the processed foods out of your diet and eat some real whole foods for our family, world, Type a and Type O. So that resulted in my mug deciding that we weren't going to eat anymore gluten or dairy in our household. So back in the late nineties, there wasn't a gluten-free aisle at the grocery store. We just make things up as we went. And most of the time that meant we didn't have processed foods. We only had treats if we made them ourselves. So after trial and error, we came up with great ways to make our favorite treats gluten and dairy free fastforward about ten years and that's when I was diagnosed with polycystic ovarian syndrome. A similar issue to what my mother had when they decided to do the full hysterectomy on her. So remember, at this time, I've already been eating somewhat gluten and dairy free for about ten years, but I will certainly wasn't perfect. So I spoke with my naturopathic, got my diagnosis and we made a few tweaks to my diet, did a few supplements. But that's when I learned that I need to be a little bit stricter about what I eat if I wanted to help. So polycystic ovarian syndrome, I put in the category and similar to Type two diabetes, it usually coincides with not having very good blood sugar regulation. So that's the reason I eat like this continually. I'm not celiac. I don't have bad stomach gigs after I eat gluten, but I know my health is greatly affected by what I do eat. So sometimes I want to eat a chocolate chip cookie and I don't want to feel awful afterwards. So that's why I eat these gluten and dairy free chocolate chip cookies. Now, at the end of the day, a Truth is a treat, is a treat. It doesn't matter if it's gluten or dairy free. A cookie is still a cookie and if you eat too much of it, it will still become an issue. I would never say replace your real whole foods. You're meets your vegetables, your fruit with these big to goods are eBay great alternative, absolutely. But should they be eaten instead of revival foods? Not a chance, but I still want you, if you do need to eat gluten and dairy free to have options, or how does less processed, delicious options that are a little bit better for you than the conventionally made breads and flat breads and cookies and cakes and things like that. So we are going to bring you some gluten and dairy free baking options. I'm gonna go through the different flowers to use the different fats, sugars. So you can have better options. Make them for you and your family, so you can live a happy and healthy life. 3. Gluten and Dairy Baking Basics: When we first started eating gluten and dairy free, the main flower we used was rice flour. Now it was the most accessible flour. Most gluten-free flowers you will see are maybe some form of race flour. It's usually combination of erasable m or n, maybe potato starch specs if very, very basic, easy substitute. If your recipe has one cup of flour, you can pretty much sub in one cup of rice flour, no issues whatsoever. But I personally don't do well in rice. So remember my blood sugar spikes really bad and have great crashes. So after I eat rice, even in the form of rice flour, especially in the form of racism because more process, I will be so hungry within about an hour. So I use different flowers. The first one being almond flour, all made flower. So that's the mainland. Almond flour is a great substitute. How adver? Don't forget, it is a next. So human nut allergy, it might not work for you. Also, it's really dense when you take those almonds and crush them up and make them, make them into a flower. You're eating a lot of calories with just a little bit of food. So it's really easy to overeat calories and to overeat almonds. And actually when you eat too many nuts, you might create a food sensitivity to it. So that's why I don't use only almond flour. In addition, if you've ever eaten something gluten-free and it was like as hard as a puck are really, really dense. Chances are it was used with only almond flour. So I don't miss just almond flour, but a do use a portion of my flour, almond flour, and that everyone you can use is coconut flour. I really like coconut flour because it's really high in fiber and nutrients. However, the downside of coconut flour is it absorbs a lot of moisture. So if you've ever eaten something gluten-free, can you're eating it, you're like you're most is felt so dry afterwards. It was probably because it was made with coconut flour. Now I do often use some coconut flour and baking, but I don't use only coconut flour because it just becomes too dry. My third paper flower is TOPO starts to tap the yoke of flour. You can also use Emory flour. I find every flower, every starch is a little bit more expensive than tap yoga. But what I really like about tacky OK is starch, is it's very light. It makes the baking a lot more fluffy. However, because it's very starchy, similar to race flour, it will spike your blood sugars. So although I do use happier per flower or air route starts in alignment baking, I don't use only that. When we're substituting our flowers. You have a few options. You can either use one cup of your rice flour or gluten-free flour mix to one cup of regular flour in the recipe. Or you can use a combination. So I use a combination of a two to one to one ratio. Almond flour, coconut flour to tap the APA starts. So what that looks like, a few made a recipe that had two cups of flour. You would SUB one cup of almond flour, half a cup of coconut flour, and half a cup of tep yoga starch or error flour. And I find that it's a really great blend to create your own gluten-free flour. Now you might want to play around with length and see what works best for you. But as a basic rule, that's what I use and I really like, I also like to do it because when I make my own blend of flowers, it's a little bit less expensive than buying an already premade flower. So whatever's in your price range, Go ahead and amp yourself out. Typically race folder is a lie, cheaper than the rest of them, which is probably another reason where people use it. But all by my flowers invoke, usually on the internet. Honey bill is a great option. Amazon has all of these. You came maybe provided at your local Costco. After you've figured out what flowery you use you're gonna need affect my go-to fat is coconut oil. Now you might be thinking, you don't want your stuff to taste like coconut. Well, you would be pleasantly surprised that coconut oil, if it says refined, typically has all the odor and taste taken out of it. So it's a very neutral flavor. So you want to look at the label of your coconut oil, make sure it says refined or odour free. Wait, it's a neutral fat. If it's a virgin coconut oil, it will often tastes like coconut. So then whatever you're eating will also tastes like coconut. Another great option is palm shortening. Now it's hard to find everywhere, but there are some good options at your local health food store where you can find a good quality pumped shortening. That's a really easy sung for your gluten dairy free baking. Also, another thing you might want to use is a network seed butter. So although nuts and seeds, they're typically high in carbohydrates, they also have a fair amount of fats in them, so they can be a good sub replacement. You'll see a lot of Paleo baking or gluten and dairy free baking using an omen butter or maybe a peanut butter in lieu of an artifact source. There are a few other options like lard, traditionally used in baking your grandma probabilities learned when she was baking tallow, which is the same as lard except from a cow. And then here is the tricky one. You could use butter or geeky. And I know I said this is a dairy free baking workshop. But for a lot of people who have dairy issues, it's not always in butter. So if you've been lactose issue, there's lots of lactose free butter. When it comes to butter. Not everyone who's lactose intolerant or has dairy issues, has issues with butter because butter has a higher fat content and a lower protein content, and it's usually the protein that you're sensitive to. Now, when it comes to geek, that is actually clarified butters literally has all the proteins taken out and you're only left with the milk fat. So people who are sensitive to the protein in dairy, we'll typically do well with geek. You can often find the international, international food section because it's often used in Indian cooking. Now for sugar. So I typically don't use traditional sugar and my gluten and dairy free baking, I use more sugar alternatives, things that have a little bit more nutrient density in them. So most commonly, I will use honey. I also really like to use honey because I can find it local to where I live. Some other options are also maple syrup. You'll see coconut sugar, which is more granular, but it might have a little bit of a bitter taste in it. Will sometimes see a date scrubbed updates or figs can create a nice sugar paste. You can utilize that and you're gluten and dairy free baking or a garbage collector. So gotten after comes from gigabit plants that has a very sweet taste to it, but it's coming from a plant. So most of those sugars sources have more nutrients in them than just straight up crystalline sugar, which is literally only sugar. You can also use molasses. I almost forgot about molasses. Molasses is a great option if you're feeding this gluten or dairy free to someone under the age of one, please avoid honey. They can have reference to honey. Molasses is a better choice. An iron so great for a little ones. There's a few other things you want to have on hand when it comes to gluten, dairy free baking, that includes your basics like baking powder, baking soda, salt, vanilla, cinnamon, and eggs. Mao, when I'm doing good and dairy free baking workshops, I often get asked Kennedy uses some for egg and I'm certainly not an expert about summing exile, but I've seen great outcomes from people using one tablespoon of flax to two tablespoons of warm water, mixing that up and it creates a more gelatinous see where stickiness to your baked goods because spring are gluten and dairy free baking. Because we, we don't use yeast and we're not using gluten, we don't get as much stickiness in it. So we're using eggs as a substitute and I have a few tricks to make it sticky, kind of like it has gluten or yeast in it. But you'll find that out when we make the basic quick bread. Now, this is by no means an exhaustive list of all of your gluten and dairy free baking options at this moment, there are tons out there and they're always making more. But this is what I've been using for many years now with great results. And I hope you'll get good results to let's get baking. 4. Basic Quick Bread: The first recipe we're going to make today is a basic quick bread. Now you might be familiar with quick breaths in terms of fanout brand of banana bride is a bread thing that makes from about her pop it in the oven, typically done in less than an hour. That's what we're going to make today. But it's just gonna be a basic quick bread that can pretty much do whatever you want with it. So the first thing we're gonna do is turn on the oven to 350. And we're going to let that pre-heat. What you will need for this recipe is a big mixing bowl, something to bake your bread in. So I'm going to use actually a wider pan. I find that although this bread rises, it cooks more evenly if the base of the pen is a little bit wider, but you could use a traditional bread loaf pan. You'll need a measuring cup. So I'm going to use a one cup measuring cup. It also has on the inside three-quarters and 1.5. We'll need that. They need tablespoon and teaspoon and a quarter of a tables rude and a quarter of a teaspoon. Just all your little measuring spoons. You'll need something to mix it up. And then we just need it'll be with all of the ingredients. The fat we're using in this recipe is coconut oil. And we need three tablespoons of coconut oil. So I prefer mixing my coconut oil while it's melting. So what I'm actually going to do is I'm going to put three tablespoons right into my loaf pan. So it will work out is not only an oil for the path that we're baking it in, but it will also melt the coconut Vote for me. So like I said, three tablespoons of coconut oil melted out this in here. And I'm gonna put that right in the oven to let it melt. Well, it's preheating. We're gonna start mixing our dry ingredients. So let's get to that. We're going to start with our dry ingredients first. So first thing we're going to put in and one cup of almond flour, three quarter cup of tap yoga flower. Now OSI, you were already breaking my standard gluten-free rules. There's room for flexibility, right? Half a cup of coconut flour and a quarter teaspoon of salt right in and just lightly mix that. Now, I know you're going to see baking soda and baking powder on a list of dry ingredients, but we're gonna save that for last. And you will see why in just a second rate to this bowl, I'm going to add the wet ingredients including five eggs. Now ideally, your eggs will be at room temperature. And this is only because they are too cold, they will actually harden the coconut oil. Coconut oil is hard at room temperature, so I want your eggs room temperature rather than cold. So five eggs are going to pop right in there. We're gonna do one tablespoon of honey. So you'll notice in most spreads, they do have a sweetener in them. Bread does taste much, much better went has a little bit of sweetener in it. That's our melted coconut oil. So here is the coconut oil in the pan. I'm just going to move it around. So we have a well oiled Pam So the bread doesn't stick to it. I'm going to pour that right into the mix. And we're going to mix that all up. So I have the dry ingredients, the eggs, the honey, and the coconut oil. Now it comes to gluten-free baking. If it looked like what you want it to look like, it probably won't turn out. So just because it's gluten and dairy breeds doesn't mean that your batter shouldn't still look like a batter. K. So that is well-mixed. Now I have one little trick that's gonna make this rise a little bit more efficiently. And so now we're going to put the baking soda and the baking powder. A quarter teaspoon of each, right in our bowl, followed by one teaspoon of apple cider vinegar. Are you ready for that s? We get a chemical reaction. We're going to mix that up. Now we're going to move a little bit quickly at this point. It is all mixed up. Grab your pad. Hopefully it's not a lot. Pop your batter right into their spread it out evenly. We're gonna put that into the oven and set your timer for 35 minutes. See you in a little bit. Timer is, let's check our bread. Look at that. Golden brown. Come throughout, so it's not sod. And yet the talk, we're going to let this cool for a little bit before we cut into it. Any kinda gluten-free baking you wanted, let it cool so it doesn't get to crumbly. So we see the status on the side. And we're going to check back in on it in a few minutes. So let's cut into our bread that's cooled off enough now. So I'm just gonna make a cut. Pull it out of their own toward plate. Become good that lux, It's nice and soft. Chewing. It would be perfect. Jam. Hmm. You're gonna love this Brun, enjoy. 5. Savory Flat Bread: Next step is our savory flat bread. And so this is my go to if I want something like a pizza crust, media bread stick or flat bread for Indian food. I love this one. What we are going to do is we're gonna start by turning the m and n Host, preheat the oven to 350. And then what you will need for this recipe is a pan of some sort, which I highly recommend. A liner. I like using the silicone liners. You can use parchment paper or you can just oil the PAM totally okay. Lead a poll for mixing, for, for mixing everything in the bowl. A tablespoon measurement, as well as a quarter of a teaspoon measurement. So for this recipe, I use coconut oil, again as the fat and I like it melted. So we're gonna melt it in the oven again, like we did with the quick bread to make sure it is liquid for when we add it to the recipe. So we are going to start with one tablespoon of coconut oil. So I'm going to scoop that right into a little jar. We're gonna put that any F involves preheating, let it melt while we're mixing everything else up. So we're gonna put it all into the same pool. So let's start with the flower. I am going to do two tablespoons of almond flour to heaping tablespoons upon the flower, that is two heaping tablespoons of techie OCHA flower. You can also use error flower here. I use those interchangeably. And two, heaping tablespoons of coconut flour. So I broke my flower rules again, one to one ratio for this recipe and it works out totally fine. Then we're gonna add T2X. We're gonna put a dash of salt. Just your liking. I don't like things too salty. I know some people do. That's totally okay. And then I especially loved my flat bread, really garlic eating more like a garlic brightness. So we're going to add a little bit of dehydrated garlic to that and some Italian spices. This makes it perfect if you're doing a pizza crust where you're doing it with a red meat sauce in there. And do a quarter teaspoon of baking soda and baking powder. And then I'm going to grab my coconut oil from the oven. And the coconut oil right in there. We're gonna mix that all up. Once the battery is all mixed stock, we're going to put it directly onto the liner. I'm gonna make one big flatbread on this one, you can easily double this recipe. This is like a personal Pan Pizza size. I've made them many before, from breakfast sandwiches to starve sausage and egg on it. And just like that. And we're gonna put it right into the oven. And we're gonna set the timer for ten minutes. And I'll see you in a little bit. There's our timer. Turn that off towards the ethanol. Fill that flat bread. Doesn't it look great? Let's cut it up and give it a try. So it looks like a perfect flatbread. These are great as bread sticks and loved dipping them into a tomato sauce. Or like I said before, as an alternative to Naan bread, it's really awesome. You're gonna find so many things to do at this bread. You'll be making it all the time. 6. Chocolate Chip Cookies: Last but definitely not least, are my all-time favorite chocolate chip cookies. You will never believe how easy these are and how delicious they are. I bring them to events all the time and people always ask, are only FEC Kristen, these heart-healthy? Are they? Well, it's obvious that treat is going to be, these are them. So the first thing we're gonna do is get the oven preheated to 325. What you'll need for this is another Pam with ideally a silicone sheet or a Bertrand paper, or just a well oiled Pam, it's totally fine. A mixing bowl. You'll need a one cup and a half a cup measuring cut, as well as a tablespoon measurement. So again, we're going to melt the coconut oil right up the HA. For this recipe, you will actually need three tablespoons of coconut oil. We'll put that in the oven to melt it while we mix everything else. We're going to start with one cup of almond flour and half a cup of coconut flour. We are going to add one egg. Adaptive salt. See, I like my chocolate chip cookies a little salty, SO IS extra salts. I find it brings out the sweetness a lot more. We are going to do three tablespoons of honey. So the Honey, you can do a little bit more or a little bit less depending on who you're making these for. I find if you're making them for people who aren't used to gluten or dairy free or have major sweet tooth, so they might need a little bit more honey. But then someone like myself who doesn't eat a lot of sugar, I find one to two tablespoons of honey is totally fine for this recipe. Put that in there. We're going to add the coconut oil. So the coconut oil doesn't have to be completely melted. And in fact, you don't want it to actually be too hot because if it's too hot, it will melt the chocolate. So we're gonna put that in there. And we're going to mix all of those up. So like any other gluten or dairy free baking, if it does not look like cookie batter, it's probably not going to turn out like a cookie. So the biggest difference from cookies to breads, in my opinion, are from what I found is that. So typically have less eggs. One egg gives you more of a cookie like better, like this. Where if we added, say, 34 or five, this would look more like a bread, like our quick bread cake. So the cookie dough is done. We're going to add the chocolate to it. So for my recipe, I just have some quality, high-quality dark chocolate. It's 85% dark chocolate. I'm gonna chop this up and put it in there. The darker the chocolate, the less chance that it hasn't a milk products in it. So you are lactose intolerant are really trying to avoid the dairy. Darker chocolates the way to go. So I'm gonna chop those up. So it's more like a chocolate chunk recipe. Other chocolate chips that I really like to use, our enjoy life chocolate chips which are Allergy Free. So I'm going to toss the chocolate in there and then give it a big mix. And then we're going to put it on a cookie sheet and get cooking. So now I'm simply going to take the cookie dough, roll it into the size of cookie I want, press it flat on a cookie sheet. Now my cookies are ready to go. My puppies, right? Let me I'm going to set my timer for nine minutes. You will check on him observed. There's our timer will turn that off. We'll check on them. So they shouldn't be turning just golden brown fur. If you don't want to overcook them because they will taste nearly as good. You almost want to undercooked them. So they should just be going Brown and pull those out. So those look about perfect. I'm gonna turn the oven off. If you're finding that they need just a little bit more time, give them about one to two more minutes. These will cook quite fast. So those look fantastic. We're not them cool off completely. If you dig into these too early, they will be very crumbly. So we're going to let them cool off, and then we're going to invite into them and we'll see how they are. Cookies are all cooled off now, so they're less crumbly. Swearing, give them a bite. Taken by the, this one. These are my favorite, perfect amount of sweetness. I just love chocolate, so, or Lebanese cookies. And I hope you do too. Please don't eat them all or you'll have a tummy ache. And if you put them in a sealed container and have them sit overnight, they'll taste even better tomorrow because with that coconut flour, it absorbs the moisture. You're gonna love these. Enjoy. 7. Thank you!: Thank you so much for taking my course. I look forward to seeing your class project. If you do have any questions, feel free to leave them below, restricts me on social media and maybe take me any new thing you decide to make. And I look forward to being inspired by what you come up with.