Tag Archives: Gluten

Is soy sauce “safe” for people with Celiac?

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Just recently my husband and I were talking about soy sauce.  I know, it’s not your typical lovey-dovey conversation, but really – who has those everyday and/or posts them on their blogs?    But in all honesty, our discussion has often bounced back to soy sauce in regard to Celiac/Gluten Free diet.

You see, the reality of my life is this:  soy sauce is in everything (well… almost everything) my in-laws cook.  And while we sadly have not been able to travel in years (read: 2003) to visit them, we would like to.  We want to bring these beautiful babies toddlers (!) we have back to see the rest of our family.  So we start talking about the added expense of traveling when you need to buy food and/or cook.

Primarily while staying at someone else’s home, I don’t want them to feel put-out that I don’t eat what they are serving.  At my parent’s house, I have no problem sliding in to the kitchen and cooking.  In fact, I love it!  But at my in-laws, the kitchen is laid out differently and they do a different style of cooking than what I grew up with.  It makes cooking for them a bit more of a hurdle.  Add to that the fact that food intolerances/allergies are truly not a common topic nor common in the general Asian population (aside from dairy/lactose which isn’t really in the main diet plan anyway) and well… it can lead to some hurdles.

So back to the soy sauce.

When we traveled in 2003, I just bought a bottle of San-J when we arrived for cooking.  It was a great conversation starter (lol!) as we talked about the salty (or non-salty) factor compared to the sauces they liked to use.  (Yes, each varies significantly in saltiness, thickness, etc.)  At one resturant, my father-in-law tried to help my by explaining that I can have wheat/soy sauce and he beamed with pride when the wait-staff and chef told him there was no wheat in what they made.  And then out came the wheat-puffed pancakes for the wheat-soy sauced laden Peking Duck.  (PS.  The “dao mew” – snow pea pods shoots – were AWESOME that night.)

Soy sauce is everywhere in the Asian diet.

And I don’t always trust the labels.

And then I found this study by Frederik Janssen on the GlutenTox blog.  (I am not associated with them, just found them via my search about gluten and soy sauce).  (Copy of the PDF is here:  Safety-of-Asian-soy-sauce-in-gf-diet).

Approaching the gluten free diet frustration of eating-out and the common exposure/concern of soy sauce, the study looked at the varying ingredients found in different soy sauce brands (European based) and analyzed them for their gliadin content.  Remember, the protein that causes the damage to the intestinal track for Celiac patients (like myself) is this protein.  Truly, it is a speck within the wheat grain.

From the anecdotal piece of their survey, Celiac patients who self-reported information regarding how they approach soy sauces responded with the following commentaries:

  • avoided all products with wheat listed on the label
  • consumed soy sauce with wheat listed on label with non-typical reactions that could not be attributed to the wheat/soy sauce
  • consumed soy sauce with wheat on the label with “ease since they know the proteins in these sauces were almost completely degraded; consequently they did not experience any symptoms.” (p.56/Jannsen)

The report further states that “given the results of our analysis, it is quite remarkable that symptoms occurred in some coeliacs after these products were eaten.”

The scientific analysis appears to demonstrate that the levels of gliadin are slightly lower (on average) that the proposed levels (20ppm in the EU).  Most surprising to me was this statement:

“Given the amount of soy sauce used in Asian dishes this level might be irrelevant.   

and

“There seems to be no correlation between gluten content and the declaration of wheat on the product label.”

The attached PDF (referenced above) then continues on to discuss the types of labeling laws now required (and those not, like for wheat starch) in the EU as well as whether or not the methodology available for analyzing such materials is suitable for the hydrolyzed gluten proteins found in the fermented goods like soy sauce.

As a result of their analysis (please, read it for yourselves) are the following recommendations:

  • that, as far as possible, Coeliacs should choose Asian soy sauces which do not include wheat.
  • if such information (ingredient listing) is not available, they should not be worried about the ingestion of gluten as investigation have shown that hte level so fgluten are almost insignificant in relation to the safe dose as reported by Catassi…
  • Coeliacs should, however, still avoid dishes with very high levels of soy sauce.

Truly I am awed.

I have always wondered.  And in all honesty, have not worried too much about soy sauce.  I have a good handle on food prep/recipes in Asian (mainly Chinese) foods and have felt fairly confident selecting my items with care.  But soy sauce remained one of those ingredients that I question.  NOT because I think it is “bad” but because I wonder what the levels truly are.  This paper has brought the conversation back to our dinner table.

I’d love for it to begin conversation here.

What do you think?  I’d love to collect some info/ideas from you all to post in a follow up post.  I will NOT share you personal information ever.  The results will be tabulated into a graph for sharing.  If you are willing, please click here.

Is soy sauce ‘safe” for the gluten free diet?

Gluten Free Basic White Cake

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Gluten Free Ratio Rally

Baking with a cause: YOU and getting you back in the kitchen too!

I’ve written this post a million times over since I decided to host this month’s Gluten Free Ratio Rally.  Way back in the beginning, I signed up for this with high hopes – and I was being completely selfish when I chose the task:  cakes.  And white/yellow cakes.  (Sorry, chocolate cake fans..although a few bloggers appealed to you, I was really on the hunt for fabulous GF white cakes.)

I say selfishly because I do have some fabulous cake recipes.  My favorites are my sponge cake recipe and the mini-vanilla filled cupcakes.  But really, I have been longing for layer cakes due to their versatility.  My favorite cakes have always been white layer cakes.  It’s true!  Even since I started making cakes in our house when I was in elementary school. (I did a fine job of both trashing the kitchen and baking a decent cake.)  My favorite white cake recipe is still being worked on to convert it to gluten free.  I needed some help.  And some inspiration.

And (I hoped)  I can’t be the only one with an aversion to chocolate cakes. (Right??)

And I say that reluctantly because I know that some very fabulous people in my life have made some incredible flourless chocolate cakes for me (birthdays at work, etc).  I’ve eaten each slice with a smile.  But I have a confession to make:  I’ve never liked chocolate cakes.  At the age of six, I completely overindulged:  chocolate cake + chocolate ice cream + first day in new state/neighborhood/house = bad news for the future of chocolate cake in my life.  I am refraining from using details here … after all, this *IS* supposed to be a food blog.

So you see, I am selfish in my quest for the *perfect* gluten free non-chocolate cake.  I’m not the only one who realizes the beauty of a white cake – the versatility, etc.  Oh yes. A white cake is where it is at, people!  And you will see from this month’s ratio posters just how fabulously versatile it is!

I fell on a sword this month taste-testing over 9 cake recipes ideas in four weeks.  Not too pointy of a sword, mind you.  If the cake tasted great, but failed?  I have crumbled them into a baggie and made some “cake pops” for my daughter(s) and I.  We share one “cake pop” after swim lessons.  But I think I’m going to have to invest in some swim time for myself after a month of cake eating.  Ay ay ay!

I’ve discovered a few things about cake baking – especially gluten free cake baking – that I’d taken for granted previously.

  1. Watch your baking time CAREFULLY and check often – especially within the last 5-6 minutes.  An over baked gluten free cake = the Sahara Desert in your mouth.
  2. Have your eggs and butter at room temperature.  But don’t do this if you live without air-conditioning and your house is 80F.  Not cool.
  3. Add your eggs one by one and beat them in for a couple of minutes before adding the next.  (No matter how hard your child pulls on your legs/hands.  Add the eggs one at a time!)
  4. Parchment lined/bottomed cake pans are just as fabulous as dusting them with gluten free flour – and easier for me.
  5. Gluten free cake batter is definitely thicker than gluten-filled cake batter.  Don’t stress when you see it.
And most importantly:  the RATIO makes a difference.  You really do have to measure the flours by weight if you are going to change up the flours you chose to use.  If you see a cake within the several that will be shared today as part of the rally, please do take the time to use the flours they chose to use.  For each of the cakes I made, I used 228g of flour.  Sometimes this was the equivalent of 1 cup of rice flour + 1/2 cup tapioca flour OR 1 cup of rice flour + 1/3 cup potato starch OR 1 cup millet flour + 1/2 cup + 2 Tablespoons sweet rice flour.  Yikes.
I wanted to make a cake that anyone could make with readily available flours that are relatively inexpensive as far as gluten free flours go.  I wanted it to be something your best friend could make for you or your mom or your colleague if they wished to.  So many times our diet is intimidating and expensive.  I just wanted to simplify it all.  (And I’m not going to tell you about my initial starts of using whole grains, less sugar, etc because <girl smacks self in head now> I was making a cake.  I gave myself permission not to think about applesauce in lieu of butter, etc.  I just wanted a cake.  And a good one at that.
I ended up with several.  From one recipe too.

GF Basic White Cake
The basic cake.  With only the primary frosting on.  I had intended to frost this further, but the Chicklet got a hold of the sprinkles and she went to town.  So, it stayed just like this:  minimal frosting and a fabulous crumb.
GF Basic White Cake with Raspberry Jam center

For these little cupcakes, we filled them with a dollop of raspberry jam – (and some with Nutella – YUM!).  No frosting was needed.

GF Basic White Cake with Strawberry Jam and Strawberry ButtercreamSimilar to the one above, filled with sliced strawberries and topped with fresh strawberry buttercream frosting.  All things pink are met with approval from the Chicklet.

The ratio for a basic cake is as follows:

1:1:1:1

Egg : Sugar : Flour : Butter

I’m not convinced that I’ve achieved the cake I dream of.  But, in looking at the titles of the cakes of my fellow GF Ratio Rally participants, I see that I have a fabulous future of cake testing ahead of me.  (Tiramisu! Confetti Cake! Lemon Tea Cake! – just to name a few!)  Maybe one of you will find a way to make it even more fabulous.  That is the beauty of being a gluten free community:  learning, sharing and growing together.

Basic Gluten Free White Cake

Ingredients:

  • 8 ounces – 1 cup (2 sticks) of butter, room temperature
  • 8 ounces – 1 cup (226 grams) sugar
  • 4 eggs + 1 yolk
  • 3/4 teaspoon almond extract
  • 1 1/2 teaspoons vanilla extract
  • 226 grams “My” gluten free flour mix, sifted (1 1/2 cups + 2 teaspoons)
  • OR 175 grams (1 scant cup) rice flour + 50 grams (1/3 cup) potato starch
  • 2 teaspoons baking powder
  • 1/4 teaspoon salt

Directions:

  1. Preheat oven to 350F.  Line the bottom of two 8 inch cake rounds with parchment paper OR butter each and flour with rice flour (NOT the rice flour called for in the recipe – please use 1 Tablespoon or 2 in addition to that called for in the recipe).
  2. Beat butter in the mixer until light and creamy.
  3. Add sugar.  Beat again for several minutes (3-4) on medium until light and fluffy.
  4. Add one egg.  Beat for 2 minutes.  Add next egg and beat again 2 more minutes.  Repeat until all eggs have been incorporated thoroughly.
  5. Add extracts.  Mix in.
  6. Sift together flour(s), baking powder and salt.  Add to cake batter.  Mix in carefully so as not to lose the softness created from mixing in the eggs/sugar.
  7. Divide into cake rounds evenly.  Smooth the surface with a wet spatula.  (I found it helpful to have a glass of water nearby and I kept dipping the rubber spatula into the water to keep the batter from sticking.)
  8. Bake until the top is just golden brown and a toothpick (or cake tester) inserted comes out shiny but not sticky – about 18-20 minutes.  Check your cake as you approach the 15 minute mark at a minimum to avoid over-baking.
  9. Remove from pans by flipping on to cooling racks after removing from the oven.  Allow to cool completely before frosting.
If you want to, this recipe easily converts in to cupcakes.  Bake for 15 – 18 minutes for 12 cupcakes.  When making cupcakes, we loved adding dollops of goodness (homemade raspberry or strawberry jams, Nutella, etc) in to the center of each cupcake and then we topped them with more batter.  These additions also added moisture to the cakes as well and helped them last longer. (Well, as long as a cupcakes can last around kids.)

Please check out the other fabulous Gluten Free Ratio Rally participants and their cakes, I know I will be doing taste-tests frequently from their ideas.  In fact, my sister-in-law is coming this week for a visit… so we have another birthday cake to make.  (Great excuse, huh?)