Celiac.com 08/03/2018 - Do you know that there are numerous sites on the web to help you with the symptoms of getting glutened, and other suggestions to prevent you from ever getting "glutened". There are tips to help heal gluten exposure even for the gluten sensitive or person with dermatitis herpetiformis to speed up the process of getting the gluten out of your system. The dermatitis herpetiformis sores can be assisted with some simple home remedies that can ease you through to the scabbing and eventual disappearance, save for the scarring which is slower to heal.. First, we need to really "get" the fact that this is a disease that you will not grow out of despite what some advertisers attest. There are fewer people being mis-diagnosed today because of the blood test being readily available. Most physicians have crawled into the 21st Century and know about the symptoms of celiac disease, but some are still at a loss when looking at a severe outbreak of dermatitis herpetiformis.

The United States and Canada have different laws concerning allergy labeling. A recent survey presented at the AAAAI Allergists' Convention in Los Angeles in March revealed that 40 percent of consumers avoiding one or more allergens when buying foods "Manufactured in a facility that also processes allergens.” Beyond buying habits the researchers also found a lack of awareness of labeling.

Another problem occurs with differences in the food laws between the United States and Canada, and with the fluctuating Canadian dollar many Americans close to the border are taking advantage of the savings and shopping in Canada. 45% of people were unaware that precautionary labeling is not required by law. In Canada, labeling regulations require manufacturers to clearly indicate if major allergens are ingredients of a product. But there are no legal guidelines on how companies should identify products that may have come into contact with food allergens during manufacturing. 

I did a survey of six bakeries this past month that baked gluten free products. Out of the six, four cleaned their ovens and pans by pressure washing and only baked gluten-free on one particular day a week. Even their gluten-free home made noodles were made on a separate day and had to be ordered ahead of time. Recently Health Canada recommended companies limit the advisories to the phrase "May contain", but even that is not yet a legal issue, just a precautionary one I was told. A recent study tested 186 products with precautionary peanut labels and found 16 (just under 9%) contained the allergen. It becomes very serious after a 22 year old Minnesota man, with a peanut allergy died in January of anaphylaxis after eating a chocolate candy with a label that it had been made in a plant that also processed peanuts. "Not the same', you say but it brings to the foreground the fact that there are too many different types of wording, says author Dr. Susan Waserman, a professor of medicine in the division of allergy and immunology at McMaster University in Hamilton, Ontario. "Patients assume that differences in wording imply a lower level of risk, which they don't. " Gupta and Waserman would like to see precautionary labels reduced to one or two clearly defined phrases. For instance, Dr. Gupta says if a "May Contain" label meant that the food might have up to 100 milligrams of an allergen, then the patient could work with their doctors to find out just how much of their allergen may be safe to consume and purchase foods accordingly. The study shows that there is already research "underway to develop thresholds for such labels."

Did you know that the outward manifestations of getting glutened may be different for everyone, and can cause a variety of symptoms such as brain fog, diarrhea, constipation, headache, rash, weakness, joint pain, swelling, vomiting and fatigue. Inside your body gluten is perceived as a
toxin that causes inflammation and damage to the intestines. Ridding yourself of this toxin, reducing inflammation and healing your gut from the damage are essential to recovering as quickly as possible.

Did you know that digestive enzymes help speed up the breakdown and absorption of micronutrients. Be sure to take an enzyme that includes dipeptidyl peptidase (DPP-IV) and or AN-PEP, both of which help to break down gluten. In fact several sites recommend that those with celiac and gluten intolerance take enzymes with DPP-IV and/or AN-PEP when dining out.

Activated charcoal and bentonite clay rid toxins and help reduce gas and bloating. It is best to increase water intake when taking either of these to avoid constipation, which will only delay healing. Speaking of water intake, it is one of the biggest ways of removing gluten from your body. Cleanse, don't drown yourself, but drink as much water or a pure juice, (not pop) is one of the fastest ways of doing a body cleanse from a celiac outbreak, whether a diagnosed celiac, gluten sensitive, or those afflicted with dermatitis herpetiformis. I have been nagged so many times to drink more water when experiencing a dermatitis herpetiformis outbreak. You can try coconut water, which contains electrolytes that may have been lost through vomiting or diarrhea.

Decreasing inflammation occurs naturally in our body when there has been an insult or inflammation to it. Decreasing inflammation is essential in healing your gut. 

10 tips may help you reduce inflammation and recover quickly should you accidentally ingest gluten:

1. Omega-3 fatty acids, fish oils, flax and chia seeds are full of anti-inflammatory omega 3 fatty acids. It is recommended to take 1 - 2 grams of omega 3 oils daily. You can go up to 4 grams a day for a week after an accidental gluten ingestion. Never play guessing games with celiac disease, or cheat. In the scheme of things it is NOT worth it, and deep inside when you are really suffering you know that sneaking a regular donut is definitely not worth it. The man that said to me, "Every time I come back from Japan to the U.S.A. I have to have Kentucky Fried Chicken and to heck with the consequences", I noticed the last sabbatical when he came over for a visit he did not succumb to his favorite Kentucky Fried Chicken. He now had dermatitis herpetiformis, which is basically celiac disease of the skin. I have been told it can often be caused by extreme stress or constantly cheating on the gluten-free diet. If you think being a celiac is "The Poor Me Syndrome" think again! Dermatitis herpetiformis on your scalp can give you an extreme desire to shave your hair off, and pick the itchy sores off your legs until they not only scar, but look like a shark attack. Don't do it!    And I am not even telling you about what it does to the lining in your bowel and the nutrients that are flowing through your body right down the toilet.
2. Ginger has high levels of gingerol, which gives it a natural spicy flavor and acts as an anti-inflammatory in the body. It also has potent anti-nausea properties and can ease stomach cramping, Drinking warm ginger tea is a great idea.
3. Turmeric is a member of the ginger family that contains the active ingredient curcumin, which is known for its antioxidant and anti-inflammatory properties. Try an anti-inflammatory smoothie with turmeric. It is a great drink to help you quickly recover from getting glutened. Did you know that nearly 70% of our immune system is in our gut? Having a healthy gut is crucial for optimal health.
4. Probiotics. Many researchers suggest or recommend taking a highly concentrated probiotic (24-100 billion units a day). Amy Myers, M.D., is a renowned leader in functional medicine and a New York Times best selling author of "The Auto-Immune Solution".She received her doctorate in Autoimmune Diseases and has several books on celiac disease and its mystifying complex symptoms. Celiac disease reacts differently with each person, and childhood celiac disease symptoms are often different than adult onset celiac disease.
5. L-Glutamine. It is an amino acid that is great for repairing damage to the gut, helping the gut lining to regrow and repair, undoing the damage caused by gluten. Dr, Myers recommends 3 -5 grams a day for a week after exposure. *MY ADVICE to you all is to write these suggestions down and show them to your general practitioner, research them on the internet, Do not take my word for it or the words of these authors; check and re-check your facts. It is your body, and just like you would change grocery stores if they sold you a bunch of out-dated food products, you would complain and possibly shop somewhere else. You have a right to read about new things and be heard.
6. Slippery Elm. It contains mucilage, which stimulates nerve endings in he gastrointestinal (GI) tract to increase its secretion of mucus. Mucus forms a barrier in the gut to protect it and promote healing.
7. Deglycyrrhizinated licorice (DGL). DGL is a herb that is being used for more than 3,000 years in
8. Marshmallow root is a multipurpose supplement that can be used for respiratory or digestive relief. Like slippery elm, it contains mucilage, which eases the inflammation in the stomach lining, heals ulcers and treats both diarrhea and constipation by creating a protective lining on the digestive tract.
9. Bone Broth is very high in the anti-inflammatory amino-acids glycine and proline. The gelatin in bone broth protects and heals the mucosal lining of the digestive tract that may et disrupted by being glutened.
10. Baking Soda

Remember, be your own researcher and look into each of these before trying them.
 

Celiac.com 07/20/2018 - During my Vipassana retreat, I wasn’t left with much to eat during breakfast, at least in terms of gluten free options. Even with gluten free bread, the toasters weren’t separated to prevent cross contamination. All of my other options were full of sugar (cereals, fruits), which I try to avoid, especially for breakfast. I had to come up with something that did not have sugar, was tasty, salty, and gave me some form of protein. After about four days of mixing and matching, I was finally able to come up with the strangest concoction, that may not look the prettiest, but sure tastes delicious. Actually, if you squint your eyes just enough, it tastes like buttery popcorn. I now can’t stop eating it as a snack at home, and would like to share it with others who are looking for a yummy nutritious snack. 

Ingredients:

• 4 Rice cakes
• ⅓ cup of Olive oil 
• Mineral salt
• ½ cup Nutritional Yeast
• ⅓ cup of Sunflower Seeds 

Intriguing list, right?...

Directions (1.5 Servings):

1. Crunch up the rice into small bite size pieces. 
2. Throw a liberal amount of nutritional yeast onto the pieces, until you see more yellow than white. 
3. Add salt to taste. For my POTS brothers and sisters, throw it on (we need an excess amount of salt to maintain a healthy BP). 
4. Add olive oil 
5. Liberally sprinkle sunflower seeds. This is what adds the protein and crunch, so the more, the tastier. 

Buen Provecho, y Buen Camino! 

Celiac.com 07/13/2018 - I went to a friend’s home for dinner.  A few days before, she called and asked me what I could eat.  I asked her what she was planning to make, and she said she was grilling meats with side dishes.  I said, “Great.  Please just grill a piece of chicken for me with salt and pepper, and I’ll be happy to bring a side.” She said, “No need to bring a side.  I’ve got this.” When I arrived, she greeted me and said, “I spent all day cooking tonight’s dinner so you can eat it. Hey would you just check this salad dressing to see if it is OK for you?” I looked at the ingredients and it contained gluten and dairy, both of which I cannot eat.  Then I glanced around the kitchen and saw evidence of wheat cross-contamination, including buns being toasted on the grill, and gluten-containing barbeque sauce spilling on the grill where my “clean” chicken was cooking. She had other guests to tend to, and I couldn’t offer instruction or read the ingredients of everything she used in the meal. 

At social gatherings, I’ve been challenged too by those who ask if I am really “allergic,” or just eating gluten free as a “fad.” I’ve been told many times by hosts and hostesses that, “a little won’t hurt you,” or “everything in moderation,” or “if it is made with loving hands, it is good for you to eat.”  Of course, all of this is bunk for those with food allergies or celiac disease.  A little bit may kill us, and whether made with loving hands or not, it will certainly make us sick. 

Those of us with food allergies and/or celiac disease walk a tightrope with friends and relatives. The old rules of etiquette just don’t work anymore.  We don’t want to insult anybody, we don’t want to be isolated, and we also don’t want to risk our health by eating foods that may contain ingredients we cannot tolerate.  So what do we do? 

Etiquette books advise us to eat what is put in front of us when we are guests in someone’s home. They caution us at all costs not to insult our hostess. Rather, we are instructed to compliment the hostess on her good cooking, flavor combinations, and food choices.  But when foods are prepared in a cross-contaminated environment with ingredients we are allergic to, we cannot follow the old social constructs that do not serve us.  We need to work together to rewrite the rules, so that we can be included in social gatherings without fear of cross-contamination, and without offending anyone.

Let’s figure out how to surmount these social situations together.  

Each edition of this column will present a scenario, and together, we’ll determine appropriate, polite, and most importantly, safe ways to navigate this tricky gluten-free/food allergies lifestyle in a graceful way.  If someone disagrees with our new behavior patterns, we can refer them to this column and say, “Here are the new rules for those of us with food allergies or celiac disease.”  When we are guests in someone’s home, we can give them links to this column so they understand the plight we are faced with, bite after bite. Perhaps this will help those of us living with us to understand, be more compassionate, and accepting of our adaptations to keep ourselves safe. 

This column will present a scenario such as the one above, and ask that you comment on how you would navigate it. Let’s talk about it. Let’s share ideas.  Using the example above, here’s the scenario for this issue:

What would you do?
Your kind-hearted friend invites you to dinner and insists on cooking for you.  You arrive and the first thing she says is, “I’ve spent all day making this for you. Oh, I bought this salad dressing for you, but you might want to read the ingredients first.”  You do, and it contains malt vinegar.  You look around the kitchen and notice evidence of cross-contamination in the rest of the meal.  What do you do? 

Please comment below and feel free to share the tricky scenarios that you’ve encountered too.  Let’s discuss how to surmount these social situations.  What would you do?

Celiac.com 07/06/2018 - I had the chance to road trip through Texas. It’s an awfully large state, and there is a lot to see, eat and appreciate. I was surprised by the amount of amazing food I was able to consume without concern of cross contamination. I had the opportunity to visit Dallas, Houston, San Antonio and Austin. I compiled a list of my favorite options from each city. 

Dallas

Company Cafe (2104 Greenville Avenue, Dallas, TX 75206)

Ladies and Gentleman, I finally got to eat some DELICIOUS fried chicken and couldn’t have been happier. I also had their version of french toast bites, which tasted a million times better than what I remembered. A 100% gluten free restaurant and bakery. Everything we ate here melted in our mouths. We got to meet the owners, and hear their story, which made the food taste all of the more better. Let them know if you have any dairy allergies, and they will be happy to accomodate you. Also be mindful of their hours, as they are open everyday but only for brunch. Hopefully they expand to San Diego soon, fingers crossed! 

Back Home BBQ (5014 Ross Ave., Dallas, TX 75206)

Back Home BBQ’s Smoked Meat Selection: Sliced Brisket, Sausage and Smoked Chicken

Brought to you by the same owners of Company Cafe. It’s not 100% gluten free, but the BBQ is, as is the cornbread and pecan pie. Authentic BBQ delicious that is safe to eat (yeehaw). 

HG Sply Co. (2008 Greenville Ave, Dallas, TX 75206)

A restaurant where ALL items can be made dairy and/or gluten free. Yaaaasss! We ordered and absolutely loved the HG Chips and Queso (cashew cheese), Beet Poke (actually tastes like you’re eating fish because of the white seaweed), the curried sweet potato soup and Pulled Pork Tacos. They have a second location in Fort Worth. 

Houston

Pondicheri / Pondicheri Bake Lab - Upstairs (2800 Kirby Dr B132, Houston, TX 77098)

Pondicheri’s Gluten Free Avocado Dosa 

Indian, GF and vegan option deliciousness! Chickpea Masala fried chicken… Yes, this is real life. They have a restaurant downstairs, open during specific hours. While their upstairs cafe and bakery is open all day, it has a different menu, as well as enough interesting GF baked goods (like honey mesquite cake) to fill your heart’s desire. They also sell Indian spices, ghee and other fun supplies in their small shop. Be sure to check out India1948 for recipes, their online store and cooking classes. In case you’re wondering, they have NY location.

True Food Kitchen (1700 Post Oak Blvd, Houston, TX 77056)

True Food’s Strawberry & Rhubarb Crisp: almond crumble, chia seed, vanilla ice cream

I truly love this place, and it’s no wonder they now have so many locations in the USA. They are known to have a health conscious, organic, and seasonal menu. Although not 100% gluten free, they use all separate equipment if you are Celiac, or have other food allergies. I feel safe and satisfied each time I eat there. My favorite? A side of their gluten-free pita to dip in their ponzu sauce, and their almond ricotta pizza. Now, wait until you try one of their seasonal desserts, with a side of their homemade coconut ice cream. Sign up for their birthday list, and get one for free. You’re welcome. 

San Antonio 

5 Points Local (1017 North Flores, San Antonio, TX 78212)

Karma Bowl (v): Fluffy quinoa, roasted rosemary sweet potatoes, whole black beans, fresh kale salad, and drizzled with our chipotle cashew crema aka "Kitchen Crack"

An organic, 100% gluten free restaurant, serving ingredients that are all consciously sourced. They cater to all types of diets, and are consistent in tasting delicious. I recommend any of their bowls, and fluffy pancakes. They also have a yoga studio and school attached! Can’t get any cooler. 

Green Vegetarian Cuisine (200 E Grayson St #120, San Antonio, TX 78215)

Since most restaurants in San Antonio are closed on Mondays (still not entirely sure why), this was a great option for us. Located in the very hip Pearl Brewery District, this is a fun little vegan restaurant with gluten-free options. I was quite happy with my nachos and enchiladas (the plates are huge FYI), and cupcake. The best part of our experience, was our waiter, Heath. He made the experience a lot of fun. Parking in the lot there allows you to explore the river walk a bit, which we loved. They have a another location in San Antonio, and one in Houston. 

Larder Coffee (Hotel Emma, 136 E. Grayson, San Antonio, TX 78215)

Larder’s gluten Free Avocado Toast with house smoked salmon. And their Gluten Free Bagel with cream cheese, housemade jam and strawberries.  

This is attached to my new favorite hotel, Hotel Emma, also located inside hip Pearl Brewery District. It is an adorable coffee shop, that serves many dairy alternative options, and gluten free toasts and treats. There is also a small market inside. Be sure to check out the bar area right next door, and the hotel, which has the coolest architecture. P.S. They also have a restaurant attached with Gluten Free options, called Supper. 

Austin

Picnik (4801 Burnet Rd, Austin, TX 78756)

Picnik’s Chicken Tenders: Rice flour tempura, honey-mustard aioli. Available at their brick-and-mortar restaurant on Burnet Road.

Our friend half-joked when she said she moved to Austin from LA because of this restaurant… I now can understand how that might be a real thing. They are 100% gluten, corn, soy and peanut free. The food is just, wow, and can be modified to fit most dietary restrictions. Did we visit twice in less than 24 hours? Yes. The chicken tenders aren’t like anything else, and I would recommend ordering at least two orders to start off with, including two of their honey aioli sides. They also have a couple grab and go trailers in Austin. 

Wild Wood Bakehouse (3016 Guadalupe St., Ste. 200 Austin, Texas 78705)

Another great 100% gluten free restaurant and bakery. They serve some yummy comfort food, like fried calamari and chips, chicken and waffles, biscuits, sausage and bakery. Did I mention their amazing bakery? A mountain of gluten free options. 

Thanks for treating me well Texas...until we meet (I mean eat) again. 

As Always, 
Buen Camino

Celiac.com 06/29/2018 - No rice flour here. This totally satisfying, wholesome, nutritious, hearty gluten free bread exudes the robust taste and firm, springy texture of rye bread. It really, really tastes like REAL bread, no exaggeration. The bread is absolutely delicious toasted or untoasted, keeps fresh for over 2 weeks in the refrigerator, and does not tear, sink in the center, dry out or crumble. This incredible 4 inch tall loaf can even be sliced nearly paper thin and still hold together. It is vegan, free of soy, corn, wheat, gluten, nuts, dairy, or eggs. Add caraway seeds and you'll want to break out the mustard, pickles, and coleslaw. It makes the perfect deli bread. Want pizza? Toasted slices of this bread make great pizza crusts for quick and easy gluten free mini pizzas. Even those not on a gluten free diet will find this bread utterly irresistible.

A Quest Begins

This outstanding GF bread is the result of a years long quest for the perfect GF bread recipe. It began with the classic GF bread recipe of rice flour, tapioca starch, corn or potato starch, powdered dry milk, eggs, oil, sugar, salt, xanthan gum, yeast and water. It later evolved to include bean flours. These early GF bread recipes, mostly starch and "empty" calories, simply tasted horrible and left a bitter aftertaste.

Rice flour, bean flours and corn starch were quickly eliminated. After scientific studies concluded oats were gluten free and safe (except for possible wheat contamination), oat flour became a central ingredient. Starches were limited to no more than one third of the flour mix. Mashed banana, apple sauce, pumpkin puree, and yogurt were added to increase bread height and volume. Oat flour was blended with flour from other seeds and grains, including sorghum, millet, amaranth, quinoa, and buckwheat. A blend of oat and sorghum flour, tapioca and potato starch, mashed banana and low fat vanilla yogurt became standard GF bread recipe ingredients.

Einkorn

Einkorn an ancient form of wheat, was separately investigated. At that time, einkorn was considered potentially safe for celiacs. Samples of einkorn were obtained from Prime Grains [1] in Saskatchewan, Canada. Einkorn flour was found to have most of same height, volume, and sinking in the center problems as with any other gluten free flour blend in creating a GF bread. Einkorn bread, however, does not require the addition of starches. An oat/einkorn bread recipe similar to an oat/sorghum recipe minus the starches was created, but it became necessary to end the einkorn investigation when new research on einkorn came out showing that einkorn does contain gluten epitopes potentially harmful to celiacs. However, gluten content in einkorn is very low. The investigation produced no ill effects from consuming einkorn. Those with gluten sensitivity rather than celiac disease may well tolerate einkorn with no problems.

Flaxseed

Along with the Prime Grains einkorn samples sent from Saskatchewan, samples of golden and brown flaxseed were also sent. Using a coffee grinder to grind the flaxseed, the ground flaxseed was steeped in near-boiling water and used as egg replacer in GF bread recipes. The steeping releases mucilage from the outer coating of flaxseed to create a thick, slimy emulsion. Flaxseed mucilage seems to have a synergy with beta glucan in oats, a soluble fiber, forming a hydrocolloid combination that increases bread volume. When the Prime Grains flaxseed ran out, flaxseed was locally purchased. It was immediately noticed locally purchased flaxseed produced a much thinner emulsion than did the Prime Grains flaxseed. The local flaxseed had a much lower mucilage content. GF bread made with the local flaxseed had less volume and height and more sinking in the center than the Prime Grains flaxseed. Were it not for the flaxseed samples sent with the einkorn, the great variation in mucilage content in different varieties of flaxseed grown in different localities would have been missed. Little information is available on the mucilage content of flaxseed grown in North America. One study was found [2,3,4].

Prime Grains flaxseed is currently distributed through Farmer Direct Co-op [5] in Regina, Saskatchewan. High mucilage Farmer Direct Co-op flaxseed has been available from Whole Foods in the bulk foods section. Amazon's recent Whole Foods purchase may change that as bulk bin labels no longer state "Farmer Direct", only that it originates from Canada. However, the issue of high mucilage versus low mucilage flaxseed may be moot. The reason is buckwheat. Buckwheat, like flaxseed, also releases mucilage. It turns out buckwheat mucilage also increases bread height and volume, and, when used together with flaxseed, high mucilage flaxseed has no more effect on bread height and volume than lower mucilage flaxseed. More on buckwheat later.

Deep Loaf Pans

GF breads containing eggs and mostly starch can achieve high height and volume without collapsing using an ordinary loaf pan. But to achieve a full 4 inch loaf height using flaxseed as egg replacer and a low starch content requires a loaf pan with high sides. The deepest loaf pans available are 4 inch deep pullman loaf pans. Ideally a pan deeper than 4 inches is desired because GF breads tend to rise above the loaf pan and then fall during baking. Additionally, during baking, the loaf shrinks and pulls away from the pan side walls, more at the top than the bottom, resulting in a loaf narrowing toward the top rather than straight sides. Ideally the the sides of the loaf pan should taper so the bottom is narrower than the top. This cancels out the narrowing of the loaf at the top creating a finished loaf with straight sides. A small batch of 4-1/2 inch depth by 4-1/4 inch width by 8-1/2 inch and 13 inch length tapered heavy duty 16 gauge solid aluminum loaf pans were custom made by a USA baking pan manufacturer for this author to sell online. These long-life, heavy duty pans were ideal, but, unfortunately, high cost and price made for underwhelming online sales. The website was shut down years ago. However, a cheaper 13 inch long by 4 inch width by 4 inch depth aluminum-coated, folded thin steel pullman loaf pan should be adequate for the recipe which later follows. The cover is not needed. The following pans are suggested: USA Pan 13x4x4 Large Pullman Loaf Pan & Cover 1160PM-1 [6] or Chicago Metallic 44615 Pullman pan,single 13x4x4 [7].

Xanthan Gum and Konjac Glucomannan

In the early development of oat and einkorn bread recipes, xanthan gum caused some problems. The use of xanthan gum alone often produced strange odd loaf shapes with concave sides. In one case an extra added teaspoon of xanthan gum caused the loaf to balloon well above the 4-1/2 inch deep loaf pan. When done, the sides of the loaf were sucked inwards and a cross section of loaf had the appearance of a giant mushroom. Konjac glucomannan powder [8] was then investigated. Konjac glucomannan is a natural, odorless soluble fiber that is found in the konjac plant and is the most viscous hydrocolloid available. Konjac used by itself produces a very firm loaf and restricts the bread height and volume. Xanthan gum produces a softer, more elastic bread. Konjac used together with xanthan gum have a synergy which allows the firmness of bread to be adjusted depending on their ratio and amounts. Konjac also "tames" xanthan gum so that the loaf has straight sides instead of turning into a mushroom. For a long time, 1-1/2 teaspoons each of konjac powder and xanthan gum, a one to one ratio, was used in the standard GF bread recipe. But this ratio and amount always resulted in at least some sinking in the center of the loaf. Recalling that additional xanthan gum creates a "mushroom" effect which results in a rounded top, the ratio was changed to 3 teaspoons of xanthan gum and 1 teaspoon konjac powder. This worked, resulting in a loaf with a slightly rounded or flat top, no longer sinking in the center. Psyllium husk was never tried as it generally decreases bread volume and height, not the desired effect [9].

Attempts That Did Not Work

For years a standard GF bread recipe consisting of oat flour, sorghum flour, tapioca starch, potato starch, flaxseed, banana, low fat vanilla yogurt, molasses, sugar, canola margarine, cinnamon, ginger, salt, yeast, xanthan gum, konjac powder, apple cider vinegar, and water became standard daily fare. This recipe provided an acceptable GF bread, but was by no means perfect. It tended to crumble, required delicate handling, sank in the center, and had less volume and height than desired. It was not vegan or dairy free, and its taste could stand improvement. Deciding it was time for a change, numerous attempts to fix these short-comings were made. The attempts that failed included using citrus pectin, sugar beet fiber, gum arabic, and aquafaba (liquid from cooked chickpeas). High methoxyl citrus pectin did succeed in increasing height and volume and reducing crumbling, but its strong, bitter taste made it totally unacceptable.

Choosing the Best GF Starches - Arrowroot and Potato Starch: Yes - Tapioca: No

After the previous failures, investigations focused on how choice of starch affects GF bread volume. One especially interesting published research paper looked at GF breads made using a single starch in place of flour [10]. The study compared breads made with wheat, potato, tapioca, corn, and rice starch. Only wheat and potato starch produced any real bread structure. Corn starch had some bread structure. Tapioca and rice starch produced structures too far gone to be fully analyzed in the study. Tapioca starch produced a shapeless blob. Rice starch produced a crust circling a large empty center. The study revealed that potato starch would be the best GF starch for achieving greater volume and preventing sinking in the center. Unfortunately, the study did not look at arrowroot starch which later was found to be superior to tapioca starch.

The standard oat/sorghum GF bread recipe used equal amounts of potato and tapioca starch. Two baking tests with these starches were performed using the standard GF bread recipe. One test used 3 parts potato to 1 part tapioca starch and the other test used 1 part potato to 3 parts tapioca starch. The test favoring potato starch produced a higher volume and height bread with reduced center sinking, as expected. The test favoring tapioca starch resulted in a drop in volume and height with increased center sinking. Potato starch has a bland, supposedly neutral taste. In the test favoring potato starch the "bland" taste dominated the entire taste of the bread covering up the taste of all other ingredients including molasses, spices, and banana, oats and sorghum, a totally unacceptable result. In the test favoring tapioca starch, a slight off taste was noted, but, worse, when toasted, the tapioca caused increased burning of the crust resulting in a bitter crust taste. It was concluded one should not make excessive use of potato starch and that tapioca starch may not be the best choice for a starch. This led to arrowroot starch as the next subject for investigation.

Arrowroot and tapioca starches appear to be very similar. They definitely are not. Two baking tests were performed with arrowroot and potato starch. One test used 3 parts arrowroot to 1 part potato starch and the other test used equal parts of arrowroot and potato starch. In the test favoring arrowroot starch, the bread did not sink in the center or lose as much volume as when tapioca starch was favored. When toasted, the crust did not burn as with tapioca starch or produce any bitterness. Arrowroot starch also had no off taste as with tapioca starch. In the test with equal parts arrowroot and potato starch, there was a slight improvement in volume and less center sinking than with tapioca and potato starch at equal parts. The conclusion was that arrowroot starch is a superior choice over tapioca starch. Arrowroot may cost more than tapioca starch, but arrowroot starch now replaces tapioca starch as the preferred choice for a perfect GF bread recipe. Arrowroot starch can be found online in bulk at reasonable prices.

Buckwheat - The Key to Volume, Height, Amazing Taste and a Bread That Does Not Sink or Crumble

Still seeking the key to increasing bread volume and height, the world wide web was scoured for ideas. Intrigued by the impressive volume and height of GF breads made with buckwheat and rice flours by Strange Grains Gluten Free Bakery [11] in Perth, Australia, the question was asked, "Could buckwheat be the key?" Buckwheat had previously been rejected from consideration in the course of earlier oat bread recipe development due to a strong, unpleasant bitter taste. It turns out however, toasted buckwheat groats (kasha) were unknowingly used in that earlier trial years ago, a very bad and unfortunate choice. The world wide web provides many learning opportunities, one being that buckwheat flour does not have to taste awful.

Buckwheat flour can be ground from three different forms of buckwheat, each having a completely different taste. The three forms are: 1) whole unhulled buckwheat; 2) raw dehulled buckwheat or buckwheat groats; 3) toasted buckwheat groats or kasha. The familiar earthy slightly bitter taste comes from the buckwheat hulls. In fact, some whole buckwheat flour contains added ground hulls for a stronger earthy flavor. The hulls create a greyish colored flour. Buckwheat groats are dehulled buckwheat seeds. Dehulling removes the source of the familiar earthy flavor. Flour from raw buckwheat groats has a creamy white color and a very mild sourdough rye flavor acceptable to just about everybody except for those who really miss having that earthy buckwheat hull flavor. Kasha or toasted buckwheat groats, on the other hand, has an extremely strong taste and odor that is popular in some cultures, but absolutely repulsive to most people. Kasha has a taste slightly suggestive of rye on the plus side but an odor strongly reminiscent of rotting food waste on the minus side. Kasha can easily be made by stirring raw buckwheat groats in a pan on medium heat for about 5 minutes until evenly brown and "fragrant". If the "fragrance" drives you out of your house into a freezing snowstorm, then you probably won't like kasha. Actually, after about a week of storage in a plastic bag in the refrigerator, the odor of rotting waste in bread made with kasha flour dissipates leaving the desirable sourdough rye flavor.

Buckwheat flour can easily be made by grinding groats or whole buckwheat in a coffee grinder. Raw buckwheat groat flour is not readily available, especially gluten free certified flour, so a coffee grinder is needed. Gluten free whole buckwheat and raw buckwheat groats are readily available. Bob's Red Mill whole buckwheat flour is NOT certified gluten free (its groats are) but Anthony's Goods has certified gluten free whole buckwheat flour. Whole Foods has raw buckwheat groats in the bulk section at a very reasonable price. Bulk raw buckwheat groats are available online at reasonable prices.

To test if buckwheat was the key to a perfect GF bread, a blend of one cup each of buckwheat, oat, and sorghum flours together with 2/3 cup each of potato and arrowroot starches went into the bread dough for the baking test. The buckwheat flour made the dough much more workable and elastic. Into to oven it went. The result? Success! Buckwheat indeed proved to be the missing key. The bread volume and height increased, reaching just over 4 inches tall. The use of 3 teaspoons xanthan gum and 1 teaspoon konjac powder contributed to a loaf with a slightly rounded top and absolutely no sinking in the center. The bread did not crumble. The rye-like taste was amazing. Why did buckwheat work? Buckwheat, like flaxseed, contains mucilage, and that slimy fiber likely gives buckwheat flour its high viscosity and unique baking properties [12].

Making GF Bread Dairy Free

The final challenge was making the GF bread recipe vegan and dairy free. Low fat vanilla yogurt had been used to increase bread volume and protein. A substitute was needed. The latest trend in protein supplements is yellow pea isolate [13,14]. Yellow pea's protein amino acid profile compares favorably to that of dairy whey although it is not a totally complete protein. One study determined yellow pea protein added to GF bread had the highest level of sensory perception consumer acceptance compared to other proteins added to GF bread [15]. Yellow pea protein has also been used as the basis for a dairy free milk made by Ripple Foods [16]. Yellow pea protein is available from a number sources including Anthony's Goods, Bob's Red Mill, and Bulk Food Supplements. For the new GF bread vegan recipe, 2/3 cup of low fat vanilla yogurt was replaced with 1/4 cup yellow pea protein isolate powder plus 5 oz water. Yellow pea is a legume. If you have allergies to soy or peanuts (also legumes) use with caution, though yellow pea is considered to be much less likely to be an allergen. The yellow pea protein powder can be omitted with little effect on the overall GF bread recipe. Just replace it with another heaping tablespoon each of buckwheat, oat and, sorghum flours to maintain bread volume.

Another vegan consideration is choice of oil. Canola oil, olive oil, coconut oil or a vegan buttery flavored spread like Smart Choice Original or Earth Balance Soy Free can be used. Smart Choice Original and Earth Balance Soy Free use yellow pea protein in place of dairy whey and sunflower lecithin in place of soy lecithin.

Molasses or Maple Syrup?

Molasses is used in the standard GF bread recipe to achieve a satisfying robust rye flavor. For an alternative subtle, delicate, sweet maple taste, grade A very dark and strong flavor maple syrup can be used in place of the molasses and granulated sugar. Pure maple syrup is a very pricey ingredient. The subtle change in taste using maple syrup may not really be worth the syrup's high cost, but the option is included in the recipe below, nonetheless. Maple syrup is sold in four grades: grade A golden color and delicate taste; grade A amber color and rich flavor; grade A dark color and robust flavor; and grade A very dark and strong flavor. Only use grade A very dark and strong flavor maple syrup for baking. The maple flavor of lighter shades of maple syrup is too weak to be tasted when used in most baked goods. The money spent using lighter shades of pricey maple syrup will only be wasted. Grade A very dark and strong flavor maple syrup is mostly used for cooking and not available in most grocery stores. It is readily available online and direct from maple syrup farms. Shipping from the east coast to the west coast may cost more than the maple syrup itself. Try to find an online deal with free shipping.

RECIPES

Oat-Sorghum-Buckwheat-Banana-Flaxseed GF Bread

This recipe produces a 56 ounce (1.588 kg) gluten free bread loaf yielding 28 slices 7/16 inch (11.11 mm) thick. Preparation time is about 2 hours 15 minutes. Baking time is 1 hour 40 minutes.

Kitchen Essentials:

• Coffee grinder (preferably burr-type)
• Electric mixer (preferably a stand mixer)
• Mixing bowl
• Pullman loaf pan, 13 inch x 4 inch x 4 inch (33.02 cm x 10.16 cm x 10.16 cm)
• Lidded 2 quart/liter (or larger) plastic food container
• Quart/liter glass or plastic measuring cups (2)
• 5 ounce (150 ml) glass measuring cup
• Potato/banana masher, ricer or food processor
• Hard rubber bowl scraper, specifically Rubbermaid FG1901000000 Scraper 9-1/2 inch
• 1 inch pastry brush
• A good set of stainless steel measuring cups and spoons
• 10 inch x 14 inch (25.4 cm x 35.56 cm) plastic food storage bags with twist ties
• Cooling rack

Dry Ingredients:

• 1 cup (240 ml) oat flour
• 1 cup (240 ml) sorghum flour
• 1 cup (240 ml) buckwheat flour milled from raw dehulled buckwheat groats
• 2/3 cup (160 ml) potato starch
• 2/3 cup (160 ml) arrowroot starch
• ~3/4 cup (180 ml) (approx.) milled flaxseed freshly ground from 1/2 cup (120 ml) whole flaxseed
• 1/4 cup (60 ml) yellow pea protein isolate powder (* can be replaced with 1 heaping tablespoon (20 ml) each of oat, sorghum and buckwheat flour)
• 2 tablespoons (30 ml) granulated sugar (* omit granulated sugar if using maple syrup in place of molasses)
• 2 tablespoons (30 ml) caraway seed (* optional for deli rye flavor)
• 1-1/2 (7.5 ml) teaspoons salt
• 1-1/2 (7.5 ml) teaspoons ground cinnamon
• 1-1/2 (7.5 ml) teaspoons ground ginger
• 1 teaspoon (5 ml) baking soda
• 3 teaspoons (15 ml) xanthan gum
• 1 teaspoon (5 ml) konjac glucomannan powder
• 4 teaspoons (20 ml) fast acting yeast

Wet Ingredients:

• 2 cups (480 ml) cold water to mix with milled flaxseed
• Additional water to mix with mashed banana and molasses (or maple syrup) to achieve 2 cups total mixture
• ~1 cup (240 ml) (approx.) mashed ripe banana (2 medium to large bananas)
• 4-1/2 tablespoons (67.5 ml) molasses, unsulphured, mild (or full flavor) to one's taste (* Alternately, omit molasses and use 3/4 cup (180 ml) maple syrup, grade A very dark and strong flavor)
• 2 + 1 tablespoons (30 + 15 ml) canola, olive or melted coconut oil or melted vegan buttery flavored spread
• Additional oil or vegan spread to grease loaf pan
• 1 teaspoon (5 ml) apple cider vinegar (as an antimicrobial, anti-mold agent)

Directions:
1. Grind enough raw dehulled buckwheat groats in a coffee grinder to make 1+ cups (260 ml) buckwheat flour.
2. Grind 1/2 cup (120 ml) whole flaxseed in a coffee grinder.
3. Place 2 cups (480 ml) COLD water in a quart/liter measuring cup and stir in the ground flaxseed with a fork.
4. Heat water and flaxseed mixture in a microwave oven until near boiling. Let steep for 10 to 20 minutes.
5. Combine all dry ingredients EXCEPT flaxseed into a lidded 2 quart/liter (or larger) plastic food container.
6. Thoroughly shake and blend dry ingredients together in the food container holding lid down securely.
7. Mash, rice, or puree 2 medium to large bananas into a separate quart/liter measuring cup.
8. Using 5 ounce (150 ml) glass measuring cup, warm 4-1/2 tablespoons (67.5 ml) molasses in microwave oven to thin and add to mashed bananas, or, in place of molasses, add 3/4 cup (180 ml) maple syrup to mashed bananas
9. Add enough water to the bananas and molasses (or maple syrup) and stir together so that the liquid mixture measures 2 cups (480 ml).
10. Warm up the banana molasses (or maple syrup) mixture in a microwave oven for 2-3 minutes.
11. Melt 2 tablespoons (30 ml) of coconut oil or vegan spread in a microwave oven in a small bowl, if these oils used.
12. Stir banana molasses (or maple syrup) mixture and steeped flaxseed into a mixing bowl.
13. Add 2 tablespoons (30 ml) oil plus 1 teaspoon (5 ml) apple cider vinegar to the mixing bowl.
14. Grease a 13 inch x 4 inch x 4 inch pullman loaf pan. Use a pastry brush for applying liquid oil.
15. Using an electric mixer with a dough hook, blend liquids for 1-2 minutes at a high medium speed.
16. Stop mixer and add dry ingredients to the bowl. Start mixing at low speed for 15 seconds, then increase to a low medium speed and mix for 16 minutes to a smooth, thick, moist (not wet), elastic dough consistency.
17. Preheat oven to 300-325° F (150-160° C).
18. Using a hard rubber bowl scraper, transfer dough from mixing bowl to the greased pullman loaf pan.
19. Plunge the hard rubber bowl scraper up and down in the dough to level and even out the dough.
20. Melt remaining 1 tablespoon (15 ml) coconut oil or vegan spread in the microwave in a small bowl, if oils used.
21. Use a pastry brush to spread 1 tablespoon (15 ml) oil on top of the dough. Smooth and round the top of the dough with the pastry brush.
22. Allow the dough to rise to just above the top of the pullman loaf pan.
23. Place the pullman loaf pan (uncovered) in the preheated oven and bake for 1 hour 40 minutes maintaining an oven temperature slightly above 300° F (150° C) to avoid burning the crust.
24. When done, remove loaf pan from oven and allow the loaf to cool in pan for only about 10 minutes to avoid the crust becoming soggy from trapped pan moisture.
25. Remove loaf from pan, tapping pan bottom corner edges on counter to loosen loaf. Transfer loaf to cooling rack.
26. Allow bread to cool to room temperature before slicing the loaf into 2 halves with a sharp, smooth edged (not serrated) slicing knife.
27. Store each loaf half in 10 inch x 14 inch plastic food storage bags with twist ties and place in the refrigerator.
28. If you can wait, keep it in the refrigerator overnight before consuming. The bread taste and texture actually improve overnight as it firms up in the fridge. When firm, the bread can easily be sliced nearly paper thin without falling apart. The bread will keep fresh in the fridge for well over 2 weeks and seems to improve in taste as it ages.

Quick and Easy Gluten Free Mini Pizzas

Making mini pizzas using bread slices for crusts is nothing new. But finding a GF bread suitable for a pizza crust is somewhat elusive. Just finding a GF bread with tall enough slices is a challenge. The Oat-Sorghum-Buckwheat-Banana-Flaxseed GF Bread presented above works great! Its full size slices, taste, and texture make for a wonderful mini crust upon which to build an easy, tempting GF mini pizza.

The recipe is simple. Key to this recipe is the use of a cooling rack on top of a metal baking sheet. The cooling rack raises the pizza crust above the surface of the baking sheet allowing hot oven air to circulate under the crust. This keeps the crust dry and crispy, preventing the crust from getting soggy due to moisture trapped between the crust and baking sheet.

Directions for one 2-slice pizza serving:

1. Prepare or slice any toppings you desire.
2. Preheat the oven to 450° F (232° C).
3. Toast 2 slices of Oat-Sorghum-Buckwheat-Banana-Flaxseed GF Bread to a golden brown.
4. Place toast on top of a cooling rack sitting on top of a metal baking sheet.
5. Spread a generous tablespoon of your favorite pizza sauce, canned or homemade, on each slice.
6. Spread a layer of shredded mozzarella cheese on top of the sauce, about 1/3 cup (80 ml) per slice.
7. Spread any other cheeses, such as diced or shredded sharp cheddar, on top of the mozzarella.
8. Add your toppings and a touch more mozzarella.
9. Slide the mini pizzas, cooling rack, and baking sheet together into the hot oven.
10. Bake for 9 minutes until cheese melts and bubbles.
11. Slide the baking sheet and rack out from the oven and transfer pizzas to a plate using a metal spatula.
12. Serve.

About Gluten Free Toasters

Toasting gluten free bread in a typical kitchen 2 or 4-slice toaster cannot be completed in one toasting cycle. To achieve a golden brown toast requires 2 or even 3 toaster cycles. Typical toasters provide toasting times of no more than 2-1/2 minutes maximum per cycle. A few more expensive toasters can toast up to 3 minutes. It is common for GF breads to require a single cycle toasting time of more than 5 minutes to toast golden brown. It takes 5 minutes 15 seconds starting in a cold 1000 watt kitchen toaster to toast slices of Oat-Sorghum-Buckwheat-Banana-Flaxseed GF Bread to a golden brown in a single cycle.

A toaster-oven can provide a longer single cycle toasting time, but may require 10 minutes or longer to toast GF bread golden brown. A toaster-oven is less efficient for toasting bread than a 2 or 4-slice toaster because it must heat up a much larger volume than a 2 or 4-slice toaster which has heating elements up against the bread.

A few manufacturers have provided toasters with a "Gluten Free" button to extend the maximum single cycle toasting time. These include Crux 2 and 4-Slice Toasters [17] available exclusively at Macy's, Bella Pro Series and Ultimate Elite 2 and 4 Slice Toasters [18,19], and the Williams Sonoma Open Kitchen 2-Slice Stainless Steel Toaster [20]. There are several problems with these toasters. First, the maximum toasting times on the "Gluten Free" setting are still not long enough. Maximum toasting times provided by Bella for its Ultimate Elite Toaster are 3 minutes 50 seconds for the "Gluten Free" setting and 4 minutes 20 seconds for the "Gluten Free" + "Frozen" setting. Second, a gluten-free toaster for celiacs, by necessity, must be used exclusively for GF breads to avoid wheat contamination. A gluten free toaster does not need a "Gluten Free" button. A gluten free toaster simply requires a 6 minute maximum toasting time to adequately toast gluten free breads. One should not have to remember to push a "Gluten Free" button every time they toast bread. Is it so hard for manufacturers to offer a toaster with a 6 minute timer?

For those with some basic electronic technical skills, there is a relatively easy solution to having a toaster with a sufficiently long 6 minute maximum toasting time for GF bread. The electronic toaster controller board in a toaster can be modified to extend the maximum toasting time by simply replacing a resistor and/or a capacitor on the board. First one needs to find a toaster in which the controller board can easily be accessed. It turns out the Nesco T1000 toaster [21] is well-suited to the task. As toasters go, almost all are made in China and tend to have a high percentage of manufacturing defects per customer product reviews. The Nesco T1000 is a nice looking, sturdy toaster with nice features. With the right screwdriver to remove the "tamper proof" screws, the controller board is easy to get to and easy to modify. The only flaw in the Nesco T1000 is that the toasting time is shorter in a hot Nesco T1000 toaster than the toasting time in a cold Nesco T1000 toaster at the same browning setting, resulting in inconsistent browning. If toasting always begins in a cold toaster, browning is always consistent, and the browning setting need never be touched to achieve the same results every time.

Below, instructions on modifying the Nesco T1000 are provided. A modified Nesco T1000 toaster has been perfectly toasting GF bread daily for over 4 years without a single problem. These notes are of a technical nature. Modifying the Nesco T1000 toaster will void the warranty. Any modifications you perform are done so at your own risk. If you are not familiar with electronic components or a soldering iron, do not attempt the modification. Find a friend or someone with the technical skills if you wish to have a modified Nesco T1000 toaster.

Nesco T1000 Toaster Tech Notes - How to Increase the Toasting Cycle Time

Summary:
The browning control circuit of the Nesco T1000 toaster is designed around the AO201D toaster controller chip, an 8-pin DIP integrated circuit. Toaster cycle timing is achieved by adjusting the frequency of a timer oscillator on board the AO201D via an external RC circuit. The frequency is inversely proportional to RC. Increasing R (resistance) and/or C (capacitance) decreases frequency and increases the toasting cycle time. R in the Nesco toaster is a summation of a 250k potentiometer (variable resistor) in parallel with a 390k resistor (R6) in series with a 68k thermistor (NTC) in parallel with a 180k resistor (R5). C is a .033µf capacitor (C3). The Defrost button increases the toasting cycle time by switching in an additional .0047µf capacitor (C4) in parallel with C3. The thermistor decreases the resistance as the toaster ambient temperature rises and is supposed to help stabilize the oscillator frequency which is affected by heat. Ideally, temperature compensation provided by the thermistor and the AO201D should keep the oscillator frequency stable and browning shade the same from batch to batch as the toaster ambient temperature rises. Unfortunately, in the Nesco toaster, the oscillator frequency becomes unstable and increases as the toaster heats up, significantly reducing the toaster cycle time when the toaster is hot compared to the cycle time of a cold toaster. Hence, to maintain the same browning shade of a cold toaster, the browning control must be turned up higher when toasting in a hot toaster. The modifications below will increase the original factory maximum toasting cycle time of about 2.5 minutes to about 5.5 minutes when the toaster is cold. The Defrost button adds up to 30 seconds or so additional time. (Note: There is no datasheet available online for the AO201D chip. A datasheet in chinese is available for a similar MCU CMS12530 chip [22] with some diagrams and tables labelled in english. The Pericom PT8A2514A toaster controller chip [23] is also of interest with an english datasheet and a timer that can be adjusted from 30 sec to 10 min.)

Tools Required:

• TA23 triangle head screwdriver (Silverhill Tools ATKTR4 Triangle Head 5 Size Screwdriver Set)
• #1 Phillips head screwdriver
• Mini needle nose pliers
• Mini wire cutter
• 25 watt taper point soldering iron
• Desolder bulb, wick, or tool
• 60/40 Tin/Lead rosin core solder

Parts Required:

• .02µf 25v to 100v ceramic or polyester film capacitor
• 68k 1/4-watt resistor (blue-gray-orange)

Disassembly:

• Lay some newspaper or a towel on the work surface.
• Have a container handy to keep the small screws and parts from getting lost.
• Remove the crumb tray (which makes 2 tabs on the plastic base that slip under the shell lip more visible).
• Lay the toaster upside down on the work surface.
• Using the TA23 screwdriver, remove the tiny black screw from the bottom of the chrome pop-up lever knob.
• Insert a tool slightly larger than the TA23 screwdriver into the screw hole (the TA27 driver if you have it) and push the black plastic insert out of the chrome portion of the pop-up lever knob to free the knob from the metal lever.
• Slip the knob off the metal pop-up lever.
• Remove the 4 triangle head screws which attach the black plastic base to the metal shell.
• Separate and lift the metal shell off the plastic base noting the 2 tabs that were under the crumb tray and the 4 metal tabs at the ends of the toaster slots that insert into small slots on top of the inner metal cage.
• Disconnect the 4-wire cable small white nylon connector connected to the browning control circuit board attached to the toaster shell.
• Completely separate the base and inner cage from the outer metal shell and set aside the base.
• Using the #1 Phillips screwdriver, remove the 2 broad head screws securing the insulation board to the browning control circuit board attached to the outer metal shell.
• Remove the 4 Phillips screws securing the browning control circuit board.
• Turn the browning control to an extreme so that you can easily realign it on reassembly.
• Lift up and slip the browning control circuit board from out behind the browning control knob and push buttons (the knob and buttons remain in place and do not have to be removed).

Modifications:

• Desolder and remove the 390k resistor (orange-white-yellow) labelled R6 (no replacement needed).
• Desolder and remove the 180k resistor (brown-gray-yellow) labelled R5. Replace R5 with a 68k 1/4-watt resistor (blue-gray-orange).
• Locate capacitor C3 (.033µf) which is numbered 2A333J.
• Turn the circuit board over and on the back side solder a .02µf 25v to 100v ceramic or polyester film capacitor across the two C3 capacitor connections keeping the .02µf capacitor flat against the circuit board and trimming off excess leads.

Reassembly:

• Before reassembling, take a look at the pop-up lever spring mechanism and make sure the small metal plate beneath the lever properly aligns with the electromagnet arms when lowered. If skewed, twist the the metal plate until it is properly aligned (the plate in my toaster was skewed at the factory which caused a glitch preventing the pop-up lever from latching when first testing the toaster out of the box).
• Reverse the steps used in disassembly.
• Be sure to reconnect the 4-wire connecter, use the 2 broad head screws for the insulator board, and carefully align and insert the 4 outer metal shell tabs into the inner metal cage slots.
• Make sure you properly align the small notch in the black plastic insert with metal pop-up lever notch before pressing it back into the chrome portion of the pop-up knob.
• Do not over-tighten the triangle head screws, especially the tiny black screw in the pop-up knob (tighten just enough to bottom-out the screw heads).

Testing:

• Make sure all functions still work (you don't need bread in the toaster to test).
• Get a watch and time the toasting cycles at "1" and "6" settings both in hot and cold conditions (give the toaster plenty of time to cool to the touch for cold testing).
• At "1" you should get about 32 sec hot and 1 min 23 sec cold.
• At "6" you should get about 4 min 25 sec hot and 5 min 35 sec cold.
• Pressing the "Defrost" button will add additional time.

SOURCES

1. Prime Grains Inc.
2. Variation of Mucilage Content in the Flaxseed Coat; Diederichsen A, Raney JP, Duguid SD; Saskatchewan Flax Grower Oct 2003 Vol 5 No 1 https://saskflax.com/quadrant/media/Pdfs/Newsletters/flaxfall03.pdf
3. Variation of mucilage in flax seed and its relationship with other seed characters; Diederichsen A, Raney JP, Duguid SD; Crop Science Feb 2005 Vol 46 No 1, p 365-371.
4. Selection for increased seed mucilage content in yellow mustard; J Philip Raney and Gerhard FW Rakow; (Describes method used for determining mucilage content in seed); The Regional Institute, Online Publications.
5. Farmer Direct Co-op
6. USA Pan 13x4x4 Large Pullman Loaf Pan & Cover 1160PM-1 https://www.usapan.com/13-x-4-x-4-large-pullman-loaf-pan-and-cover-1160pm
7. Chicago Metallic 44615 Pullman pan, single 13x4x4 https://www.bundybakingsolutions.com/
8. Konjac Glucomannan Powder http://www.konjacfoods.com/product/1.htm
9. The Gluten-Free-Bread Baking-with-Psyllium-Husks-Powder Test by Annalise Roberts http://mygluten-freetable.com/2014/04/the-gluten-free-bread-baking-with-psyllium-husks-powder-test/
10. Fundamental Study on the Impact of Gluten-Free Starches on the Quality of Gluten-Free Model Breads; Horstmann SW, Belz MC, Heitmann M, Zannini E, Arendt EK; Foods. 2016 Apr 21;5(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5302342/pdf/foods-05-00030.pdf
11. Strange Grains Gluten Free Bakery https://www.strangegrainsbakery.com.au/gluten-free-bread-perth
12. Technological Properties of Pea and Buckwheat Flours and Their Blends; Ilze Beitane, Gita Krumina-Zemture, Martins Sabovics; Latvia University of Agriculture Research for Rural Development 2015, Annual 21st International Scientific Conference Proceedings Vol 1, p 137-42 http://llufb.llu.lv/conference/Research-for-Rural-Development/2015/LatviaResearchRuralDevel21st_volume1-137-142.pdf
13. Northern Pulse Grower Association Pea Flour Brochure http://www.northernpulse.com/uploads\resources\661\pulse-flour-brochure.pdf
14. USA Dry Pea & Lentil Council Brochures https://www.usapulses.org/
15. Non-gluten proteins as structure forming agents in gluten free bread; Ziobro R, Juszczak L, Witczak M, Korus J; J Food Sci Technol. 2016 Jan;53(1):571-80 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4711467/pdf/13197_2015_Article_2043.pdf
16. Ripple Foods Pea Milk https://www.ripplefoods.com/
17. Crux Toasters http://www.cruxkitchen.com/crux_toaster_2slice.php
18. Bella Pro-Series & Ultimate-Elite Toasters https://bellahousewares.com/
19. Williams Sonoma Open Kitchen Toaster https://www.williams-sonoma.com/products/willaims-sonoma-open-kitchen-2-slice-stainless-steel-toaster/
20. Nesco T1000 2-Slice Toaster http://www.nesco.com/products/Small-Appliances/Toasters/TWO-SLICE-TOASTER-THUNDER-GREY/
21. MCU CMS12530 toaster controller chip (in chinese) http://mcu.com.cn/uploads/file/2015/20150819163253_26043.pdf
22. Pericom PT8A2514A toaster controller chip https://www.diodes.com/assets/Datasheets/PT8A2514A.pdf