Yeast-Free Diets
Yeast-free Diets
Sultana, hazelnut and rosemary bread
In terms of its traditional use, yeast is not really a food — it is a microscopic but hardworking
domesticated creature that has helped us with the business of food preparation for many thousands of
years. The ability of yeast to turn sugar into alcohol and carbon dioxide gas has long made it a
valuable ally in the manufacture of both bread and alcoholic drinks.
In addition to this traditional use, yeast has, in the past 50 years, found a role as a true foodstuff
in the form of yeast extract. This derivative of yeast, with its strong flavour, has also become an
ingredient of stock cubes and ‘meat extracts’.
These are the most concentrated sources of yeast — foods to which yeast has been deliberately added
(such as bread and wine), plus the modern extracts of yeast.
People with an intolerance reaction to yeast usually need to avoid only these concentrated sources of
yeast.
In addition to foods containing domesticated yeasts, there are many foods which become naturally
colonised by wild yeasts, invisible scavengers whose spores are in the air all around us, like
microscopic wasps, just waiting for a pot of jam to be opened.
Wild yeasts quickly multiply on fruit, fruit juice, jam or any other sweet food, but unless the food is
obviously fermenting (i.e. it smells ‘yeasty’) the levels of yeast it contains are relatively low.
However, there are also some foods that contain wild yeasts in quite significant numbers even before
you buy them. They include dried fruits, such as raisins and sultanas,
and manufactured foods that are fermented or which take a while to mature, such as soy sauce, yoghurt
and cheese. In all cases, the slow production process inadvertently encourages the growth of wild
yeasts. Again, the amount of yeast in the food is far less than that in bread, wine or yeast extract.
Do these wild yeasts matter? For people with yeast intolerance, probably not. In the case of true
allergies to yeast, however, wild yeasts might be sufficiently numerous in some foods to evoke a
reaction from the most highly sensitive individuals.
Wild yeasts may also be significant for anyone with the controversial condition known as yeast
overgrowth (see p. 82). Some of those suffering symptoms which suggest this condition, and who are
following a no-yeast-nosugar diet (see p. 205), may need to avoid all sources of yeast for a while,
including foods containing wild yeast.
Concentrated sources of yeast include:
• beer, wine, cider and vinegar
• Marmite, Vegemite, or any other brand of yeast extract
• yeast-based vitamin tablets; also most B-complex vitamin tablets unless specified as
‘yeast-free’
• stock cubes, gravy powder, Oxo, Bovril and other ‘meat extracts’
• bread (except unleavened breads such as soda bread, matzos, pitta bread and chappatis)
• all other forms of leavened dough, including breadsticks, pizza, bread rolls, croissants,
teacakes, doughnuts, Danish pastries and Chelsea buns
• some packaged food labelled with synonyms for yeast (see p. 174).
Low-level sources of yeast include:
• distilled drinks such as whisky, gin, brandy and vodka
• spirit (distilled) vinegar
• yoghurt, sour cream, buttermilk, cheeses
• dried fruits and vegetables
• sauerkraut (pickled cabbage) and possibly other pickled vegetables
• soy sauce, miso, tofu
• tea (but not green tea, jasmine tea etc.)
• any fruit if unpeeled; very ripe fruit even though peeled
• jam, fruit juice or wine that has been open for a while; many commercial fruit juices also
contain a significant amount of yeast – dead but still allergenic – at time of purchase
• leftovers that have been in the
refrigerator for more than two days. Note that some of the ingredients in the recipes that follow, such
as raisins, yoghurt and sun-dried tomatoes, may contain wild yeasts and therefore not be suitable for
those on a strict yeast-avoidance diet. You should adjust the recipes to suit the kind of diet you are
following.
Home-made stock
A good stock is essential for many recipes. As well as being yeast-free, this home-made stock tastes a
great deal better than most ready-made stock cubes.
PREPARATION TIME: 10 minutes
COOKING TIME: about 2 hours (or 45 minutes in a pressure cooker) MAKES: 850ml (1112 pints)
1 carrot
1 onion
1 stick of celery
fresh thyme or other herbs, or a bouquet gami of dried herbs
the remains of a carved roast chicken
1.5 litres (2314 pints) water
salt and pepper
dry sherry (optional)
Peel and slice the vegetables. Tie the fresh herbs together with fine string. Put the chicken into a
large saucepan, cover with the water, and add the other ingredients.
Bring to the boil, cover and simmer for 2 hours. Or cook in a pressure cooker, at high pressure for 45
minutes; in this case, use only 1 litre (12/3 pints) water.
Allow to cool a little, then pass through a coarse sieve and discard everything except the liquid. When
cold, skim off the fat from the surface. Heat through until liquid again, then add salt and pepper to
taste, and a dash of sherry.
This stock will keep in the refrigerator for 2-3 days, or in the freezer for three months. When
freezing, allow room in the container for expansion. If space is limited In the freezer, simmer the
stock further until very concentrated, then freeze in an ice-cube tray, to make frozen stock cubes.
Enclose in a plastic bag once frozen.
Easy brown bread
This yeast-free brown bread is based on a traditional Irish soda bread recipe.
PREPARATION TIME: 10 minutes COOKING TIME: about 45 minutes MAKES: 2 small loaves
450g (11b) 100% wholemeal bread flour 225g (8oz) white bread flour
2 tsp bicarbonate of soda
1 tsp salt
2 x 284ml cartons buttermilk, or natural yoghurt, thinned with a little milk, to make the same quantity
Place the wholemeal flour in a large bowl. Sift the white flour, bicarbonate of soda and salt over it
and mix well. Stir in the buttermilk and enough cold water to make a fairly soft dough. Divide the
mixture between two 450g (I lb) buttered loaf tins and cook in a preheated oven at 200′C/400′F/gas mark
6 for about 45 minutes until risen and firm to the touch.
Remove from the tins and check that the loaves sound hollow when tapped on the base – if not, put back
into the tins and return to the oven for 5-10 minutes more. When ready, cool on a wire rack.
Corn bread with chillies Seeded muffins Layered potato pizza
Corn bread with chillies
If you need to avoid wheat as well as yeast, try replacing the wheat flour with rice flour or soya
flour - or use all cornmeal.
PREPARATION TIME: 20 minutes COOKING TIME: 45 minutes MAKES: 1 large loaf
150g (5Y2oz) plain flour, sieved
150g (5Y2oz) fine cornmeal (maize flour), sieved
40g (1 112oz) sugar
V2 tsp salt
4 tsp baking powder
2 large mild fresh chillies (red or green), de-seeded and finely chopped, or one dried chilli
4 tbsp olive oil
1 large egg, beaten
150ml (/4 pt) natural yoghurt
150ml (Y4pt) milk
25g (1 oz) Cheddar cheese, grated (optional)
Mix all the dry ingredients in a large bowl then stir in the chillies and remaining ingredients and mix
to a soft dough. Transfer the mixture to a buttered 20cm (8in) round cake tin, sprinkle with cheese if
desired, and cook in a preheated oven at 200°C/ 4007/gas mark 6 for about 45 minutes until risen,
golden and firm to the touch.
Leave in the tin for 15-20 minutes, then turn out onto a wire rack to cool completely.
Variations: add 100g (31/2oz) sauteed chopped bacon; or 1008 (31/2oz) sweetcorn kernels; or 4 finely
chopped spring onions.
Sultana, hazelnut and rosemary bread
This bread is delicious with cheese. It is best eaten within a day or two of making. Store in a cool
place.
PREPARATION TIME: 1 hour soaking time, plus 15 minutes
COOKING TIME: about 45 minutes MAKES: 1 large loaf
100g (3Y2oz) sultanas
150ml (’14 pint) hot tea
approx. I 75ml (6fl oz) natural yoghurt 50g (1-,14oz) skinned hazelnuts
250g (9oz) plain flour, sieved
250g (9oz) wholemeal flour, sieved 40g (1′12oz) sugar
2 tsp baking powder
1 tsp bicarbonate of soda
1 tsp salt
1 large egg, beaten
4 tsp freshly chopped rosemary
Soak the sultanas in the hot tea for about 1 hour then drain, reserve the tea and make up to 300ml (/2
pint) with the yoghurt. Roughly chop the hazelnuts and toast in a dry frying pan. Mix the dry
ingredients together in a large bowl then stir in the egg, yoghurt mixture, sultanas and rosemary, and
work to a firm dough. Knead lightly and shape into a long loaf. Cut slashes in the top of the loaf and
transfer to an oiled baking tray.
Cook in a preheated oven at 200°C/ 400′F/gas mark 6 for about 45 minutes until risen and firm to the
touch. Cool on a wire rack.
Mediterranean scones
Serve fresh with butter or cream cheese.
PREPARATION TIME: 15 minutes COOKING TIME: 15 minutes MAKES: 9
250g (9oz) self-raising flour, sieved 1 tsp baking powder
Y4 tsp ground black pepper
50g (13/4oz) butter
50g (~1,ioz) sun-dried tomatoes, chopped
50g (1314 oz) pitted green olives, chopped 1 tbsp freshly chopped basil or 1 tsp dried basil, or other
herbs to taste I large egg beaten with 5 tbsp milk milk for brushing (optional)
3 tbsp grated cheese - Parmesan or any other hard cheese (optional)
Sift the flour and baking powder together then add the pepper and rub in the butter until the mixture
resembles fine crumbs. Stir in the tomatoes, olives and herbs and mix to a fairly soft dough with the
egg and milk mixture.
Roll out to about 2.5cm (1 in) thickness on a lightly floured surface and stamp out 6cm (21/2in)
rounds. If wished, brush the top of each scone with milk and sprinkle with 1 tsp grated cheese before
baking.
Place on a baking tray and cook in a preheated oven at 220°C/425°F/gas mark 7 for about 15 minutes
until risen, golden and firm to the touch. Cool on a wire rack.
Seeded muffins
These seeded American-style muffins make an excellent breakfast.
PREPARATION TIME: 15 minutes COOKING TIME: 20 minutes MAKES: 12
300g (10%2oz) self-raising flour, sieved
2 tsp baking powder
pinch salt
100g (3Y2oz) soft brown sugar
50g (13/4oz) pumpkin seeds
50g (13/4oz)) sunflower seeds
25g (I oz) each sesame seeds and linseed
4 tbsp vegetable oil or 50g (13/4oz) butter,
melted
2 large eggs beaten with 200ml (7fl oz)
milk
To serve: marmalade or jam
Place all the ingredients in a large bowl and beat well until evenly mixed. Spoon into a muffin tray
lined with paper cases, or use paper cases on their own. Cook in
a preheated oven at 200°C/400°F/gas mark 6 for about 20 minutes until risen and just firm to the touch.
Serve warm -not hot - with marmalade or jam.
Spinach and cheese polenta
Polenta can be served warm with a ’sloppy’ consistency to go with stewed meat or vegetables, or left to
set firm (as here) then sliced and fried. It’s delicious served with cooked ham, bacon or tomatoes.
PREPARATION TIME: 30 minutes MAKES: 10-12 slices
250g (9oz) fresh spinach
25g (1oz) butter
1 small onion, finely chopped
175g (6oz) cornmeal, sieved
1 tsp salt
V2 tsp ground nutmeg
2 egg yolks
40g (1 Y2oz) each freshly grated Parmesan and mature Cheddar cheeses
Wash the spinach, remove the stalks, squeeze out the excess water and shred. Melt the butter and cook
the onion over medium heat for 5 minutes to soften. Increase the heat, add the spinach and cook until
wilted and there is no free liquid. Add 850ml (1 Y2 pints) boiling water then slowly stir in the
cornmeal, salt and nutmeg. Cook over a low heat for 10 minutes, stirring frequently until thickened.
Remove from the heat and stir in the egg yolks and cheeses. Allow to cool slightly then transfer to a
cling-film-lined 450g (11b) loaf tin. There should be sufficient cling film for it to be folded over
the top of the tin. Shape the mixture and cover with the cling film. Leave until cold, then slice, and
fry or grill.
Layered potato pizza
Layered sliced potatoes form the base for this ‘pizza’.
PREPARATION TIME: 40 minutes COOKING TIME: 25 minutes MAKES: 3-4 servings
1 kg (21b 4oz) waxy potatoes, peeled and thinly sliced
2 cloves garlic, crushed (optional)
1 tsp finely chopped fresh rosemary or thyme
3 tbsp olive oil
400g can chopped tomatoes
125g pack mozzarella cheese, thinly
sliced
salt and freshly ground black pepper
To serve:
fresh basil or rocket leaves
Toss the potatoes with the garlic and herbs, and season very generously with salt and pepper. Pour 2
tbsp of the oil into a 30cm (12in) non-stick frying pan and arrange the potatoes in overlapping slices.
Set over medium heat for 10 minutes until lightly browned. Do not move the potatoes around, but allow
them to stick together into a big circular ‘pizza’ base. Brush the remaining oil on a baking tray.
Place the pizza base on this and cook in a preheated oven at 230°C/450°F/gas mark 8 for 15 minutes
until tender.
Meanwhile, cook the tomatoes over medium heat until all the liquid has evaporated. Season generously
then spread over the potato base. Top with the mozzarella and return to the oven for about 10 minutes.
Serve sprinkled with fresh basil or rocket leaves.
Variations: after adding the mozzarella, top with classic pizza combinations, e.g. anchovies and
olives, or pepperoni, or mushrooms and ham.