BASIC RICE RECIPES for those with allergies Over 100,000 people are unable to eat foods from grains such as wheat, barley, rye and oats; others may also react to millet and buckwheat. This condition is known as Celiac Sprue Disease and is basically a problem of malabsorption. The primary treatment calls for the omission of any product that contains certain proteins, namely gluten. Rice, a non-allergenic food, is ideal for the gluten-free diet, and is suitable for most allergy diets. An added bonus is that it's also fat, sodium and cholesterol free. Rice comes in many forms including white and brown rice, flours, rice bran and rice oil. It is also very versatile; rice can be served as a snack at any meal as an appetizer, entree or dessert. If you are following a special allergy diet, remember to read labels carefully. Ingredients often change from one product to another, and even from batch to batch from the same manufacturer. If the label is not clear, you can write or call the manufacturer (look on the label) for specific ingredient information. We hope you find these recipes, and the accompanying information helpful. All of the recipes are wheat-free. For those who are also sensitive to milk and eggs, suggestions for substitutes are given on the following page. ************************************ When wheat and wheat flours are not used in baking recipes the final product tends to be coarser and denser. Here are some hints for making better foods, and some ingredient substitutions if you are also avoiding milk and eggs. SUGGESTIONS ========== * Include brown rice flour and rice bran in soups, casseroles and baked goods to add more fiber. * Add dried fruits, nuts or chocolate chips to batters to improve flavor and moisture-retaining qualities of baked goods. * Bake gluten-free items in smaller sizes - like cupcakes, muffins, and biscuits; bake quick breads in mini loaf pans for better texture. SUBSTITUTIONS ============= * Thicken sauces, gravies and cream pies with rice flour. Use the same amount of rice flour as wheat flour. Whisk rice flour and liquid together and heat over medium heat until bubbles first appear for a smoother mixture. * Combine dry cream of rice or dry crushed rice cereal with dried herbs and spices to make a tasty breading for fish, meat, or poultry. * Substitute _one_ of the following for each cup of wheat flour in recipes: 7/8 cup brown or white rice flour (1 cup minus 2 Tbsp.) 5/8 cup potato flour (1/2 cup + 2 Tbsp.) 1 cup soy flour + 1/4 cup potato starch 1 cup corn flour 1 scant cup fine cornmeal * Use Rice Dream or Amasake, pure rice liquids; or Eden Soy, Lacto-Free, Tofu White (all contain soy); NutQuik (made from almonds) to use in place of milk. Several infant formulas are made from a base of soy or corn, check the labels to be sure they fit your needs. * Replace milk with fruit or vegetable juices; and experiment with yogurt; many people who are allergic to milk are able to tolerate yogurt and other cultured dairy products. * Add EggBeaters (found in the refrigerated egg section and in the freezer case) or EggReplacer (free of egg, dairy, corn, soy and gluten) a dried product, to replace eggs and lower fat and cholesterol in recipes. * Use buttermilk or yogurt in place of milk for lighter finer-textured products. ************************************ ---------- Recipe via Meal-Master (tm) v8.02 Title: White Bread Categories: Breads, Gluten-free Yield: 1 loaf 2 c Rice flour; divided 1/2 ts Xanthan gum 1/2 ts Salt 1/4 oz Gluten-free quick rise yeast 1/2 c Low-fat cottage cheese 1/2 c Water 2 tb Olive oil 2 tb Honey 1 Egg Combine 1-3/4 cups flour, xanthan gum, salt and yeast in large bowl. Heat cottage cheese, water, oil and honey in small saucepan or microwave in 2-cup glass measure on HIGH 2 minutes, until very warm (120 to 130 degrees F.). Pour into flour mixture; add egg. Stir until well blended. Stir in remaining 1/4 cup flour; knead dough in bowl until smooth and all flour is incorporated (dough will be somewhat sticky). Cover bowl; let rest 10 minutes. Shape into loaf; place in lightly greased loaf pan. Cover; let rise in warm place 30 minutes. Bake in 400 degree F. oven 30 minutes or until golden brown. Remove from pan; cool on wire rack. Each slice provides: * 113 calories * 3 g. protein * 3 g. fat * 19 g. carbohydrate * 0 g dietary fiber * 19 mg cholesterol * 114 mg. sodium Variation: Nut 'N Honey Bread - Stir in 1/2 cup chopped pecans and 1 tablespoon sesame seeds to dough with last addition of flour. Source: Basic Rice Recipes for those with allergies Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Herb Cheese Bread Categories: Breads, Gluten-free Yield: 2 loaves 3 c Rice flour; divided 1 c Brown rice flour 1/4 c Dry milk powder 2 tb Minced onion flakes 2 tb Sugar 2 tb Chopped fresh rosemary; OR.. 2 ts -Dried rosemary 2 tb Chopped fresh thyme; OR... 2 ts -Dried thyme 1 1/2 ts Xanthan gum 1/4 oz Gluten-free quick rise yeast 1 ts Salt 3 Eggs 2 c Sharp Cheddar cheese -- (shredded) 1 3/4 c Water 3 tb Vegetable oil Combine 2 cups rice flour, brown rice flour, dry milk, onion, sugar, rosemary, thyme, xanthan gum, yeast and salt in large bowl. Combine eggs, cheese, water and oil in medium bowl mix well. Pour mixture into dry ingredients; stir until well blended. Stir in remaining cup rice flour to make stiff dough. Cover bowl; let rest 10 minutes. Turn onto floured surface; knead 5 minutes, using only as much extra flour as needed to keep dough from sticking. Divide dough into 2 equal pieces. Shape each piece into one loaf. Place in lightly greased loaf pans. Let rise in warm place 40 minutes, or until golden brown on top. Cool completely on wire rack. Each slice provides: * 131 calories * 5 g. protein * 6 g. fat * 15 g. carbohydrate * 0 g. dietary fiber * 38 mg. cholesterol * 175 mg. sodium Source: Basic Rice Recipes for those with allergies Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Quick and Easy Pizza Categories: Main dish, Gluten-free Yield: 1 12" pizza 2 1/2 c Rice flour 1/4 oz Gluten-free quick rise yeast 1 ts Salt 1/2 ts Xanthan gum 1 1/4 c Warm water; divided -- (120-130 degrees F.) 3 tb Olive oil 1 tb Honey Cornmeal (optional) 1 c Prepared pizza sauce ------------------------------TOPPING CHOICES------------------------------ Sliced tomatoes Sliced onions Sliced mushrooms Sliced olives Sliced zucchini Sliced yellow squash Sliced bell peppers -- (red or yellow) Sliced jalapeno peppers Diced ham Cooked ground beef Fresh herbs 1/2 c Mozzarella cheese Combine flour, yeast, salt and xanthan gum in large bowl. Stir in 1 cup water, olive oil and honey. Use hands to work dough (dough will be soft and crumbly). Add just enough of the remaining 1/4 cup water to hold mixture together. Knead dough in bowl 5 minutes. Cover; let rest 10 minutes. Lightly grease 12-inch pizza pan; sprinkle with cornmeal, if desired. Flatten dough into round disk; press dough into pan. Add sauce, desired toppings; sprinkle cheese over toppings. Bake in 425 degree F. oven 20 to 30 minutes, or until crust is brown and cheese melted. (Timing varies according to amount and number of toppings.) Use a sharp knife or pizza wheel to cut into wedges. Each slice provides: * 196 calories * 5 g. protein * 6 g. fat * 30 g. carbohydrate * 1 g. dietary fiber * 6 mg. cholesterol * 366 mg. sodium Variation: Basil-Garlic Pizza Dough: Add 1 tablespoon chopped fresh basil (or 2 teaspoons dried) and 2 cloves minced garlic after the honey. Source: Basic Rice Recipes for those with allergies Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Delectable Date Muffins Categories: Breads, Gluten-free Yield: 12 muffins 1 1/2 c Rice flour 1/2 c Brown rice flour 1 tb Baking powder 1/2 ts Xanthan gum 1/2 ts Baking soda 1/4 ts Salt 1 c Low-fat buttermilk 2 Eggs; OR... 1/2 c - frozen egg substitute - (thawed) OR... 4 -Egg whites 3 tb Vegetable oil 1/3 c Orange juice concentrate -- (frozen), thawed 1 tb Grated orange peel, optional 1 c Chopped pitted dates Combine rice flour, brown rice flour, baking powder, xanthan gum, baking soda and salt in large bowl. Whisk together buttermilk, eggs, oil, juice concentrate and orange peel in medium bowl; stir in dates. Make a well in center of flour mixture; pour in liquid mixture, and stir to combine. Spoon batter into lightly greased muffin cups. Use back of wet spoon to smooth muffin tops. Bake in 425 degree F. oven 18 to 20 minutes. Turn muffins onto wire rack to cool. Each muffin provides: * 182 calories * 4 g. protein * 5 g. fat * 32 g. carbohydrate * 2 g. dietary fiber * 38 mg. cholesterol * 186 mg. sodium *** Variations *** Maple Rice Bran Muffins: Use 1-3/4 cup rice flour and 1/4 cup rice bran for flours; substitute 1/3 cup maple syrup for orange juice concentrate; add 1 cup chopped apples, 1 cup raisins, and 1 teaspoon ground cinnamon; omit orange peel and dates. Double-Corn Muffins: Substitute 1/2 cup cornmeal for brown rice flour; omit orange juice concentrate; add 1/4 cup water, and 2 tablespoons honey; add one 8-3/4-ounce can corn kernels, drained, or 1 cup frozen corn, 1/4 teaspoon red pepper flakes; increase salt to 1/2 teaspoon; omit orange peel and dates. Source: Basic Rice Recipes for those with allergies Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Banana Nut Pancakes Categories: Breads, Gluten-free, Breakfast, Milk-free Yield: 16 4"pancakes 1 1/2 c Rice flour 2 ts Baking powder 1 ts Salt 1/2 ts Xanthan gum 1 1/4 c Water 3 tb Vegetable oil 2 tb Honey 2 Egg yolks; beaten 2 lg Bananas; mashed 1/2 c Chopped walnuts 2 Egg whites Vegetable oil; for frying Combine flour, baking powder, salt and xanthan gum in medium bowl. Stir in water, oil, honey, egg yolks, banana and nuts. Beat egg whites in medium bowl until stiff peaks form. Fold into batter. Pour batter onto hot oiled griddle or skillet; cook on both sides until golden brown. Each serving (2 pancakes) provides: * 283 calories * 6 g. protein * 12 g. fat * 40 g. carbohydrate * 2 g. dietary fiber * 55 mg. cholesterol * 399 mg. sodium Source: Basic Rice Recipes for those with allergies Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Carrot Spice Cookies Categories: Cookies, Gluten-free, Milk-free Yield: 48 cookies 1 c Packed brown sugar 1/2 c Margarine; softened 1 c Shredded carrots 1 c Raisins 1 Egg 1/2 c Unsweetened applesauce 2 tb Molasses 1 ts Alcohol free vanilla -OR- vanilla powder 2 1/2 c Rice flour 1 1/2 ts Allspice 1/2 ts Baking powder Cream sugar and margarine in large bowl. Add carrots, raisins, egg, applesauce, molasses and vanilla; mix well. Measure flour, allspice and baking powder into same bowl; slowly stir flour mixture into other ingredients and mix until well blended. Drop by teaspoonfuls, 2 inches apart on lightly greased cookie sheets. Bake in 350 F. oven 10 to 12 minutes or until cookies are set and lightly browned. Remove from baking sheet while still warm. Cool on wire rack. Each cookie provides: * 70 calories * 1 g. protein * 2 g. fat * 13 g. carbohydrate * 0 g. dietary fiber * 5 mg. cholesterol * 33 mg. sodium Source: Basic Rice Recipes for those with allergies Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Brownies Categories: Cookies, Gluten-free, Milk-free Yield: 16 brownies 1/3 c Unsweetened cocoa powder 1/3 c Olive oil 1/2 c Frozen egg substitute -- (thawed) -OR-... 2 -Eggs 1 1/2 ts Alcohol free vanilla -OR- vanilla powder 1 c Sugar 1/2 ts Baking powder 1/4 ts Salt 1/2 c Rice flour 1/4 c Brown rice flour 1/2 c Chopped walnuts -----------------------------GARNISH (OPTIONAL)----------------------------- Confectioners' sugar Combine cocoa and oil together in small bowl until blended. Whisk egg substitute and vanilla 1 minute in large bowl; whisk in sugar, baking powder and salt. Stir in cocoa mixture, rice flour, brown rice flour and nuts. Pour mixture into lightly greased 8-inch square pan. Bake in 350 degree F. oven 20 to 25 minutes, or until wooden pick inserted in center comes out clean. Cool brownies in pan on wire rack. Dust with confectioners' sugar, if desired. Cut into 16 squares. Each brownie provides: * 146 calories * 2 g. protein * 7 g. fat * 19 g. carbohydrate * 1 g. dietary fiber * 0 mg. cholesterol * 62 mg. sodium Source: Basic Rice Recipes for those with allergies Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: Orange Breakfast Bread Categories: Breads, Gluten-free Yield: 3 loaves 3/4 c Low-fat buttermilk 1/2 c Unsweetened applesauce 1/4 c Orange juice concentrate -- (frozen) 1/3 c Honey 3 tb Olive oil 2 1/4 c Rice flour 1 ts Xanthan gum 1 ts Baking powder 1 ts Baking soda 1/2 ts Salt 2 tb Grated orange peel 1 c Confectioners' sugar 2 tb Orange juice Combine buttermilk, applesauce, juice concentrate, honey, eggs and oil in blender or food processor 1 minute. Combine flour, xanthan gum, baking powder, baking soda and salt in large bowl. Make a well in center of flour mixture; pour in liquid mixture and orange peel; stir to combine. Pour batter into 3 lightly greased mini loaf pans. Use rubber spatula to smooth top of each loaf. Bake in 350 degrees F. oven 35 to 40 minutes, or until cake tester comes out clean. Combine confectioners' sugar and orange juice in small bowl; stir until smooth, set aside. Turn loaves onto wire rack; cool 10 minutes. Poke holes in loaves with wooden pick or fork; drizzle glaze over loaves. Makes 3 mini loaves Each serving (2 slices) provides: * 278 calories * 4 g. protein * 6 g. fat * 53 g. carbohydrate * 0 g. dietary fiber * 50 mg. cholesterol * 293 mg. sodium Variation: Glazed Lemon-Poppy Seed Loaves - Substitute 1/4 cup lemon juice for orange juice concentrate, add 2 tablespoons poppy seeds and 2 tablespoons lemon peel; omit lemon peel. For Glaze: Substitute lemon juice for orange juice. Poke holes in warm loaves. Drizzle glaze over loaves. Source: Basic Rice Recipes for those with allergies Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias ----- ************************************ HELP Throughout the United States there are several organizations that offer information and assistance for patients and families with celiac disease. The Gluten Intolerance Group of North America P.O. Box 23053 Seattle, WA 98102-0353 206-325-6980 Celiac Sprue Association/United States of America (CSA/USA) P.O. Box 31700 Omaha, NE 68131-0700 402-558-0600 Celiac Disease Foundation P.O. Box 1265 Studio City, CA 91614-0265 213-654-4085 There are several excellent cookbooks and pamphlets devoted entirely to gluten-free recipes. Many of them also include adaptions to other allergies as well. The best selection include: GLUTEN-FREE AND GOOD Margaret Powers Nance Oldtown Press, KY, 1983. THE GLUTEN-FREE GOURMET: Living Well Without Wheat Bette Hagman Henry Holt and Company, 1990 MORE FROM GLUTEN-FREE GOURMET: Delicious Dining Without Wheat Bette Hagman Henry Holt and Company, 1993 THE ART OF BAKING WITH RICE FLOUR Richter with D. Nagy-Nero, M.S., R.D. Larice Publishing, 1991 THE JOY OF GLUTEN-FREE COOKING Juanita Kisslinger Kisslinger Publishing International, 1987 FREEDOM FROM ALLERGY Ron Greenberg and Angela Nori Blue Poppy Press, 1991 "On the Celiac Condition: A Handbook for Celiac Patients and Their Families" ($4.00 postpaid) CSA/USA Inc. P.O. Box 31700 Omaha, NE 68131-0700 402-558-0600 "Food Sensitivity" ($4.75) "Lactose Intolerance" ($4.75) "Gluten Intolerance" ($4.75) All three books may be purchased for $13.15 + $3.00 for handling and shipping from: The American Dietetic Association Sales Order Department P.O. Box 10960 Chicago, IL 60610-0960 312-899-0040 ************************************ GLOSSARY Some of the ingredients in the gluten-free and other allergy diets may be new to you. This list will give you a better understanding of what they are. Amasake A fermented rice beverage. It is found in the refrigerated section of most health food stores, either plain or flavored. It makes a nice substitute for milk in cooking, and a handy snack. Rice Bran The bran obtained from polishing brown rice. It is the ideal replacement for wheat bran, and an excellent source of vitamin B6, thiamin, niacin, phosphorus and iron. It has a short shelf life and should be stored in the freezer. Rice A white starch flour milled from rice. It is noted for its Flour bland flavor which makes it suitable for a variety of uses. It is available in several textures; regular and fine. Fine rice flour of a medium grind blends well; while regular grind may need slightly more liquid. Store in the refrigerator or freezer. Brown Rice Contains part of the bran and has a slightly higher nutrient Flour content than white rice flour. It adds a nutty flavor to breads, muffins and cookies. Purchase where you know it's fresh, and store in the freezer. Sweet Rice An excellent thickener for gravies, sauces and puddings. It Flour lends a creamy texture and keeps liquids from separating when refrigerated or frozen. Corn A highly refined starch of corn and makes an excellent Starch thickener, especially for fruit sauces and desserts, puddings and Asian dishes. It may also be combined with other flours in baking. Substitute one-half the amount of corn starch for wheat flour in recipes. Potato A very fine white starch of potatoes. It is an excellent Starch thickener, and can also be added to other flours, in small amounts, for baking. Use one-half the amount of potato starch for wheat flour in recipes. Potato A heavier flour, not to be confused with potato starch. It Flour works well in casseroles, sauces and soups. Soy Has a high protein and fat content, with a slightly nutty Flour flavor. It is best used in combination with other flours, and makes nice muffins, breads, waffles, and pancakes. Purchase in small quantities, and store in the refrigerator or freezer. Some people, and many celiacs, are sensitive to soy flour, so check before using. Bean Such as pea, lentil, garbanzo or mung bean combine well with Flours rice flour to yield a higher protein blend. They can be used in baking and also added to meat loaf, hamburger patties and meatballs. Those with soy sensitivities may also be sensitive to bean flours. Xanthan A cream-colored powder that is made by controlled fermentation Gum of corn sugar. It is used as a binder, thickener, stabilizer and emulsifier; it also works as a substitute for gluten in yeast breads and other baked goods. It dissolves easily in hot or cold liquids. Xanthan Gum is available in health food stores. ************************************ This brochure was developed by Patricia M. Baird, M.A., R.D. Recipes were tested in the USA Rice Council test kitchen with the assistance of the Houston Celiac Sprue Association. USA RICE COUNCIL P.O. Box 740121 Houston, TX 77274 =========================================================================== All information and recipes presented in this file are copyrighted, and protected by U.S. and international copyright laws. The text is reprinted with permission from the USA Rice Council, and was rendered into digital format by Karen Mintzias. Non-commercial distribution of this computer file is permitted as long as its contents are unchanged and fully intact. DISCLAIMER While all information in this file is believed to be correct at the time of writing, it is provided as is, with no guarantees made by the transcriptionist (Karen Mintzias). The USA Rice Council is in no way liable for any errors which may have been made in the transcription of their publication to digital (machine-readable) form. Transcription of this text to electronic media was performed by Karen Mintzias, who is not employed by, or otherwise associated with, the USA Rice Council. CREDITS My thanks to the USA Rice Council for providing me with so many recipes for rice, as well as permission to copy and distribute their materials! The following addresses were included with the information I received: Headquarters ------------- USA Rice Council P.O. Box 740123 Houston, Texas 77274 USA Telephone: (713) 270-6699 Fax: (713) 270-9021 Telex: 794295 RICECOUNCL HOU Regional Offices ------------------------------------------------------------------------- Europe & Middle East: Africa, Eastern Europe & Former Soviet Union: USA Rice Council USA Rice Council Weinbergstrasse 48 20-22 Rue Du Commerce 8006 Zurich, Switzerland Box 4 Telephone: 252-4010 1040 Brussels, Belgium Fax: 252-3102 Telephone: 502-3608 Telex: 845-817773 Fax: 502-6866 ========================================================================= March 1995 Karen Mintzias [Fidonet: 1:102/125] [Internet: km@salata.com]