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Unless otherwise noted, all recipes on this blog are free of gluten, peanuts, soy, corn, tomatoes, potatoes, shellfish, cane sugar, oranges, and yeast. Most recipes are also free of egg, dairy, and tree nuts (if used, reliable substitutions will be provided for these when possible). Check out my recipe index for a full list of recipes by category. 

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Ingredients Glossary > Glossary (46 entries)

Gluten-free, allergy-friendly, and whole foods ingredients are sometimes confusing. Everyone knows what carrots are.  But what about arrowroot starch, coconut oil, umeboshi vinegar, or miso?  Here is a growing glossary of ingredients that may be slightly off the beaten path. 

Keep checking back for updates!

Search the glossary for entries containing:

  • Agar agar: Also known as kanten, agar agar is a gelatinous substance derived from seaweed, and is traditionally used in Japanese and macrobiotic cuisine in both sweet and ...
  • Amaranth: A high protein gluten-free seed that can be cooked whole as a grain or ground and used as flour. It has a sticky texture and a ...
  • Arrowroot starch/flour: Starch from the root of the arrowroot plant. It is white, flavorless, easy to digest and with a low-allergenic potential. It can be used ...
  • Besan/Chickpea Flour/Garbanzo Bean Flour: Flour made from ground, uncooked chickpeas a.k.a. garbanzo beans, used often in Indian cuisine under the name besan . Adds excellent sturdiness ...
  • Buckwheat: Not actually a grain, but rather a high protein seed that is in the rhubarb family. Despite the name, it is not related to wheat, and ...
  • Buckwheat groats: The whole buckwheat seed. Buckwheat groats can be cooked whole, can be soaked and sprouted, and can be ground to make white buckwheat flour. Buckwheat ...
  • Carob Flour/Carob Powder: Flour from the pods of the carob bean, a member of the legume family. Can be used as a direct substitute for cocoa powder. ...
  • Celeriac Also known as celery root, it is a specific variety of celery grown as a root vegetable. The root is bulbous, knobby, large, and light brown in ...
  • Small seeds that look like big poppy seeds. Chia seeds are high in fiber and protein, and have a gelatinous quality when mixed with water. Ground chia seed and ...
  • Chia Seeds small seeds that look like big poppy seeds. they are high in fiber and protein, and have a gelatinous quality when mixed with water.  ...
  • chickpea flour/ garbanzo bean flour/ besan F lour made from ground, uncooked chickpeas a.k.a. garbanzo beans, used often in Indian cuisine under the name  ...
  • Coconut Butter Made from the flesh and oil of the coconut, coconut butter is creamy, rich, and delicious, and suitable for raw, gluten-free, and vegan diets. It is ...
  • A high fiber, low carb, grain-free flour made from finely ground coconut flesh. Adds good body to baked goods. Coconut flour is highly absorbent, and can not be used ...
  • coconut oil Oil from the flesh of the coconut, not to be confused with coconut butter. High in medium chain fatty acids and saturated fat, coconut oil ...
  • corn-free baking powder Avoiding corn? Commercial baking powder contains cornstarch. Make your own the easy way! Just as effective as commercial baking soda, but without ...
  • fish sauce Fish sauce is a condiment that is made from fermented fish. It is an essential ingredient in many curries and sauces of Southeast Asia, especially in ...
  • Ground flax seeds can be used as an excellent egg replacement for baked goods. While they help bind, they do not have natural leavening the way eggs do, so you may ...
  • 1 Tbsp flaxseed meal + 3 Tbsp water = 1 egg substitute. Let sit for 20 minutes, then whisk vigorously. Or, heat on stovetop or in microwave for 1-2 ...
  • garbanzo bean flour F lour made from ground, uncooked chickpeas a.k.a. garbanzo beans, used often in Indian cuisine under the name besan . Adds excellent sturdiness ...
  • Ghee Also known as butter oil, ghee is pure butter fat that has been separated from the milk proteins through heating. To clarify (ba-dum-ching!), clarified butter and ...
  • Grapeseed Oil Oil derived from the seed of wine grapes. It has light, nutty flavor, and is delicious in salad dressings. It also has a higher ...
  • Guar gum is a white powder made from an East Indian seed, it is in the legume family, so if you have legume sensitivities/allergies, use with caution. It is used ...
  • Herbamare A seasoning salt developed by Swiss naturopath A. Vogel. It is a mixture of sea salt, celery, leek, watercress, onions, chives, parsley, lovage, garlic, basil, marjoram, ...
  • Kasha Roasted buckwheat groats, commonly eaten in Eastern European cuisine. In Eastern Europe, the word Kasha can refer to a porridge made from any kind of cooked grain. ...
  • Kombu A variety of kelp (seaweed or sea vegetable). Kombu is exceptionally high in nutrients, and adds good flavor to soup stocks. When added to beans ...
  • Mesquite Flour The ground bean of the mesquite pod. Mesquite flour has a unique cinnamon-coffee-chocolate flavor, and it gives baked goods a beautiful rich brown color. When ...
  • Millet A gluten-free seed that behaves very much like a grain. Millet is high in complex carbohydrates and protein, as well as amino acids and manganese, is alkalizing, ...
  • Miso A fermented bean paste used in Japanese cuisine. Miso is traditionally made from soybeans fermented with koji culture, rice, salt, and water. South River ...
  • Pamona's Pectin A fruit-pectin based thickener that is perfect for canning, and can be used without sugar for making jam. Pamona's Pectin can be found at ...
  • quinoa A small grain that is actually a seed from a plant in the Goosefoot family (related to beets, amaranth, and spinach). It originally grew in Peru, and ...
  • Quinoa Flakes flaked quinoa grains, an excellent substitute for brown rice flakes or oatmeal. Can be used to make porridge or used in cookies or other baked goods. ...
  • Rice Bran Rice bran is a by-product of the rice milling process (the conversion of brown rice to white rice), and it contains various antioxidants that impart beneficial ...
  • Sesame Tahini Ground sesame seed paste used in Middle Eastern and Asian cooking. Like other seed and nut butters, tahini is a concentrated source of fat and ...
  • An herb with a naturally sweet-flavored leaf. Whole stevia leaf is available ground (green powder with a grassy, sweet flavor), or the extract is made into a white powder and ...
  • Sorghum A gluten free grain that is most often used for flour. The fluffy texture, sweet flavor, and light tan color make an excellent substitute for wheat when ...
  • Spectrum® shortening A brand of palm-oil based shortening that is free of all major allergens. It makes an excellent substitute for more processed shortenings or butter in baking. ...
  • Sunbutter A brand of roasted sunflower seed butter. It can be used as a direct peanut butter replacement. Made in a nut-free facility and available ...
  • Sweet Rice Also known as glutinous rice because of its sticky texture (it is gluten-free, don't worry!), sweet rice is a short-grain rice with a sweet flavor and ...
  • Tamari A gluten-free byproduct of the miso-making process, tamari is very much like soy sauce, but made without wheat. Traditionally, tamari is made with soy, but  ...
  • Tapioca Starch/Flour Starch made from the root of the tapioca plant. White, light and fluffy, most commonly used in baking with heavier flours, or on its own. Adds ...
  • Teff a high protein small seed native to Ethiopia that is high in fiber, iron, protein, and calcium. Can be cooked as a whole grain or ground ...
  • Umeboshi Plum Paste a paste made of pickled Umeboshi plums, traditionally used in Japanese and macrobiotic cuisine. Umeboshi plums are picked at the height of ripeness and ...
  • Umeboshi Plum Vinegar not really a true vinegar, this is the salty brine leftover from the process of making umeboshi plums, containing only plum, water, shiso leaf, and ...
  • Vitamin C crystals pure powdered ascorbic acid, can be found in the vitamin section of health food stores. For people who cannot tolerate citrus or vinegar, it ...
  • White Buckwheat Flour Flour made from the hulled ground buckwheat groat. Has a lighter flavor, color, and texture than regular dark buckwheat flour. White buckwheat flour is ...
  • Wild Rice also known as Indian rice grass, it is high in protein and fiber. It has a nutty, earthy flavor and nubby texture.