EWG's Good Food Guide

On my kitchen table this week: The Good Food Guide, put together by the Environmental Working Group and Share Our Strength's Cooking Matters project.

Their Summary: EWG's "Good Food on a Tight Budget" booklet comes with our top tips for healthy eating, quick lists of best foods, tasty recipes and easy tools for tracking food prices and planning your weekly menu.


Table of Contents
About
Top Tips
Fruits
Vegetables
Grains
Protein
Dairy
Cooking Fats & Oils
Staples & Spices
Recipes
A Healthy Budget
Shopping List
Meal Planner
Price Tracker

Flour to buy for CIA flour blends

The Culinary Institute of America put together some gluten-free recipes for baking. The recipes are built around 5 different blends of flour. They all have some combination of the following: white rice, brown rice, and soy flours and potato starch, tapioca starch, guar bum, albumen, whey powder (or sub navy bean flour)

Blend #1 (weakest strength, most carbs):
White Rice Flour - 1 3/4 cups
Potato Starch - 2 cups
Tapioca starch - 1 1/2 cups
(total = 5 1/4 cups)

Blend #2 (second weakest; contains a little protein an fiber from brown rice)
White rice flour - 1 3/4 cups
Brown rice flour - 1 1/4 cups
Potato starch - 3/4 cups
Tapioca starch - 1 cup
(total = 4 3/4 cups)

Blend #3 (moderately strong; carb/protein combination)
White rice flour - 3/4 cup
Potato starch - 4 cups
Guar gum - 3 1/2 tablespoons
Albumen - 1/2 cup
(total = 5 1/2 cups)

Blend #4 (stronger; higher in protein from soy flour)
White rice flour - 1 1/2 cups
Tapioca starch - 1 3/4 cups
Soy flour (defatted) - 2 1/4 cups
(total = 5 1/2 cups)

Blend #5 (the strongest; high protein from soy and whey)
*note to folks who have trouble with dairy: whey contains casein, so substitute with navy bean flour if you think you might react to casein
White rice flour - 1 3/4 cups
Tapioca starch - 1 1/4 cups
Soy flour (defatted) - 1 3/4 cups
Whey powder

Examples of recipes calling for these blends:

• Focaccia - 1 and 3
• Multigrain Bread - 3 and 5
• Rolls - 5
• Cinnamon Raisin Bread - 5
• Bagels - 3 and 5
• Lemon Poppy Seed Muffins - 2
• Pancakes - 5
• Cookies - 2
• Biscotti - 3
• Chocolate Pecan Cookies - 4
• Carrot Cake - 2