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breads & muffins yields 15 muffins yields 12 muffins meal. RECIPE NOTE Rice flour may be used instead of corn liners and fill two-thirds full. Bake for 20 minutes. for at least 1 hour or refrigerate overnight. oil, and apple cider and add to the dry ingredients. Let stand namon, and salt. Set aside. muffin. Add an additional 1/3 cup honey or molasses for a sweeter spelt flour. flour, can be used instead of regular whole wheat or whole spelt flour, where the grain

all about gluten-free WHOLE SPELT BREAD yields 1 loaf or 12 rolls

Since spelt, which is low in gluten, can result in crumbly bread,
In supermarkets and bakeries, on food Gluten sensitivity is often misdiagnosed. When a xanthan gum or guar gum is often added to spelt breads. (The
advertisements and restaurant menus, a growing person displays an intolerance to gluten, prolonged crumbliness has to do with the quality of the flour used, so the
number of products are labeled “gluten-free.” With exposure can cause long-term damage to the xanthan or guar gum is not always needed.) Guar gum is a
an increasing awareness of gluten sensitivity and with digestive organs. This makes accurate and early dietary fiber. Made from guar seeds, it comes in powder form
gluten intolerance on the rise, gluten-free has become diagnosis crucial, and proactive management of the and binds the spelt flour, giving the bread elasticity and a
smooth texture.
the new buzz word. condition, including long-term lifestyle changes,
What is gluten? necessary for a person’s overall health. ¾ ounce fresh yeast (see recipe note)
Interestingly, the gluten-free lifestyle has found its 1¼ cups warm water
Gluten is a protein composite found in wheat way into many kitchens, even when members of 1 tablespoon honey
and other grains, including rye, oats, spelt, and the household are not gluten intolerant. Many of 4 cups whole spelt flour (see recipe note)
barley. People with a gluten allergy or intolerance those who voluntarily eliminate gluten from their 3 tablespoons light olive oil
can’t properly digest the protein. This causes diets testify that doing so has energized them both 1 teaspoon sea salt
malabsorption—where the body blocks the gluten, physically and mentally. That fact isn’t surprising ¾ tablespoon guar gum (optional)
and therefore the nutrients, from getting absorbed— given that gluten is known to be taxing for our 6 Oil for brushing
resulting in a severe deficiency of vitamins, essential bodies and can be difficult even on healthy digestive
5 1. Dissolve the fresh yeast in the water with the honey.
minerals, and trace elements and compromising the systems. Also, standard flours today have been
person’s mental and physical well-being. genetically modified to contain high gluten content, Let stand until the yeast begins to activate and bub-
bles begin to form, about 5 minutes.
When a gluten-intolerant individual consumes which make baked goods more delicious but is 2. In the bowl of an electric mixer, place the flour, oil, salt, and guar gum. Add the
gluten products, he experiences mild to severe harder for our bodies to handle. activated yeast, making sure the salt and yeast do not come in direct contact.
gastrointestinal discomfort. Beyond digestive For those who require a gluten-free diet or prefer Knead for 4–5 minutes until the dough is smooth. Let rise until double in bulk,
issues, symptoms can include migraine headaches, the option, here is a section of delicious gluten-free about 30 minutes. RECIPE NOTE Substitute
the fresh yeast for 1 table-
skin conditions, chronic fatigue, and osteoporosis. recipes that would typically include gluten. They are 3. Knead the dough once again for 5 minutes. Roll out the dough into a rectangle spoon dry yeast. Instead of
1 inch thick. Roll the sheet of dough jelly-roll style and place in a 9-inch loaf dissolving in the water and
pan, or shape the dough into 12 rolls. Brush with oil to keep soft. honey, add the dry yeast to
4. Place the loaf in a warm oven set at 215˚ F to rise until double in size, about 20 the mixer along with the
minutes. Increase the temperature to 350˚ F. Bake the loaf for 50 minutes or the rest of the ingredients.
rolls for 30–35 minutes. For a fluffier result, use 3
cups whole spelt flour and
1 cup white spelt flour.

72 HEALTHY EVER AFTER 61