Well, the Grain Free Baking Mat Chat was a huge success, and very much like my summary of the “What is a Naturopath?” Mat Chat I wanted to give my take on grain free baking.
First of all, Alecia Umberger knows the information. She can talk recipes, she can talk ingredients, she can tell you how to grind your own almond flour, and she can do this while mixing and cooking grain free waffles right before your eyes.(See the recipe below). It was like watching a cooking show right in the middle of The Pilates Studio. First of all, I should make my disclaimer…I took meticulous notes during this Mat Chat, and I am ready to tell you what I learned, but my experience in any kitchen is lacking enough that I could see myself forgetting something. Thus, If something I write doesn’t make sense call Alecia!
Here is her information:
Alecia Umberger MSPT
Alecia Umberger MSPT
Alternative Cooking Consultant
(413) 695-8436
First of all, Alecia addressed the growing occurrences of wheat intolerances and autoimmune disorders that may be due to wheat intolerances. Celiac Disease being one that is getting a lot of attention these days but some parents are even finding success with grain free diets and the symptoms on the autism spectrum.
Alecia also made it a point to say that grain free is more than just gluten free. In a typical gluten free processed product that you might be able to find at the store, you will find rice flour, tapioca starch, potato starch, and potato flour. These are all starches that are high on the glycemic index and thus not as great for anyone who is diabetic or pre-diabetic.
Alecia suggests baking with almond flower and coconut flour. She gave us the following resources. First the table is a nutritional comparison of non-wheat and non-grain based flours.
Typical Gluten Free Mix (1/2c) | Almond Flour (1/2 C) | Coconut Flour (1/2C) | |
Fat | 0g | 25g | 16g |
Fiber | 1g | 12g | 4.5g |
Carbohydrates | 26 | 6g | 7.5g |
Sugars | 2 | 2.5 | 1.6 |
Protein | 1 | 22g | 3.5 |
Glycemic Index | 70>high | <50 Low | <50 low |
Calcium | 0 | 12% | 0% |
Iron | 2 | 31% | 8% |
Vitamin E | 0 | 87% | 0 |
Magnesium | 0 | 38% | 4.5% |
Quite frankly I was stunned by the multitude of nutrients in the second two columns…I’ve always heard that almonds were one of the “super foods” but wow! I mean wow!
Alecia also gave us the following resources for finding recipes and sources of flour
Almond Flour resources:
Trader Joes (Almond Meal)
Coconut Flour resources:
Whole Foods
Baking websites for recipes:
Alright and she also left us with the Great Grain-less Waffles (THEY WERE YUMMY)
3 cups Almond Flour
½ cup Almond meal
½ c ground flax seed
½ tsp baking soda
½ tsp salt
2 tsp cinnamon
¼ cups coconut oil
1 tsp vanilla extract
4 large eggs
½-13/4 cup almond milk
Place the first five ingredients in medium mixing bowl. In a separate medium bowl beat the eggs and add the oil, vanilla extract and 1 ½ cups of the almond milk. Reserve the remaining almond milk in case the batter is too thick. Stir well. Wait a full five minutes to let the almond flour absorb the liquid. After five minutes the batter should form thick ribbons when a spoonful of batter is lifted above the bowl. Cook on a waffle iron according to the manufacturer’s directions. It is better to err on the side of cooking slightly more.
What fun we had, and I’m serious the waffles were really good!
Katrina Hawley C.M.A, R.S.M.E
Co-Director The Pilates Studio
DON’T MISS: October 4 MAT CHAT 7pm at The Pilates Studio
Next week’s mat chat is GYROKINESIS and GYROTONIC with myself and Maud Geng. You might know a bit about me, but here is a quick bio for Maud
Maud Geng, Fascinated by the two interrelated aspects of exercise and life-style, Maud has studied Yoga, Pilates and Qi Gong for over twenty years. As she continued to refine her understanding of overall health, Maud discovered the principals and positive effects of Gyrotonic and Gyrokinesis training.
Gyrokinesis practice is a restorative system of flowing movement and breath work that awakens the spine and nervous system while promoting core strength.
Completing her pre-training in the US, Maud was accepted into the Level One Foundation Course in 07` with Juliu Horvath in Austria, achieving a Certificate of Apprenticeship.
The following year she completed the certification requirements for Gyrokinesis Level One Training, again with Juliu Horvath in Austria, to become a Certified Gyrokinesis Level One Trainer.
In June of 09` Maud completed her Gyrotonic Foundation with Authorized Master Trainer, Angela Crowley, in Denver and in October of that same year completed a three day workshop in Gyrokinesis Level Two, with Authorized Master Trainer, Erika Hassan, in Manhattan.
Maud found herself in Manhattan once again in 2010 for her re-certification in Gyrokinesis with Master Trainer, Michelle Spinner.
Maud provides classes designed for one-on-one training, or for small groups. Her training allows her to assess a persons needs and to develop a program designed to enhance an individual`s experience.
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