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Gluten-Free Flour Information and Easy Substitution Reference


The world of gluten-free baking is each fantastic and difficult – the outcomes will be extremely scrumptious, however it will probably take some trial and error to find the perfect gluten-free flour combos and which flour to make use of and when. Within the Culinary Diet Skilled Program, which is fully gluten-free, we have now a complete module devoted to gluten-free baking and candy treats! In different phrases, gluten-free flours are essential to culinary diet!

We’ve spent a few years experimenting with each candy and savory gluten-free baked items (a tricky job, we all know) and have realized lots alongside the best way. Utilizing this A to Z gluten-free flour information, you may skip the flops and rock-hard gluten-free muffins and go straight to the scrumptiousness.

A very powerful factor to find out about working with gluten-free flour choices is that this: you could mix a number of flours collectively for the perfect outcomes. Utilizing a singular gluten-free flour will lead to these hockey puck cookies that nobody desires to eat. So usually, if you find yourself substituting a gluten-free flour for wheat flour, or a gluten-free flour for an additional gluten-free flour, you’ll have to mess around a bit and see what works finest for you.

With out additional ado, listed here are a few of our well-loved gluten-free flour choices and one of the simplest ways to make use of them.

gluten-free flour information and substitution reference

Obtain your free *up to date* Gluten-Free Flour Information and construct your personal gluten-free flour mix (plus we share a number of additional gluten-free recipes to get you began). ↓

Almond Flour

Grain-Free Almond Chocolate Chip Cookies made with gluten-free flour

What’s it?

Take uncooked, blanched almonds, grind them to a wonderful flour and you’ve got almond flour. You can too purchase milled almond flour, which is finer in texture, or save your almond pulp and mix it up into almond flour. This and different nut flours — corresponding to hazelnut, walnut, pecan and seed flours — add protein, fibre and vibrant style to grain-free and gluten-free baking.

Finest for: Cookies, desserts, muffins, hearty crusts, pancakes, and crumble toppings. Closely utilized in Paleo food plan recipes.

How one can substitute: Use as much as 25% of nut flours in gluten-free flour mixes.

Recipe to Attempt: Grain-Free Almond Flour Cookies

Amaranth Flour

What’s it? 

The tiny entire grains that make a shocking breakfast cereal will also be floor right into a wonderful flour. Amaranth is wealthy in protein and has a grassy, earthy style.

Finest for: Due its grassy flavour, use it in savory dishes like pizza dough.

How one can substitute: Swap it 1:1 from glutenous flour

Recipe to Attempt: Amaranth Flour Crackers

Arrowroot Flour

Grain-Free Sandwich Cookies

What’s it?

Arrowroot flour is a wonderful flour that comes from the arrowroot plant (you may additionally see it labelled as arrowroot starch or arrowroot powder). It appears to be like similar to corn starch, potato starch and tapioca starch.

Finest for: Use it as a thickener instead of corn, potato or tapioca starch. It’s additionally useful once you want any form of dough to stay collectively.

How one can substitute: Substitute arrowroot flour 1:1 instead of corn, potato or tapioca starch. When utilizing it in baking, goal to have not more than 20% arrowroot in your gluten-free flour combine.

Recipe to Attempt: Grain-Free Chocolate Sandwich Cookies

Bean Flours

What’s it? 

Dried beans will be floor into flour as simply as grains can.  Chickpea flour — also called garbanzo bean or ceci flour — is used for flatbread within the south of France. Lentil flour reveals up in Indian delicacies. Fava beans change into flour and present up in some industrial gluten-free baking mixes. They’re all wealthy in protein and fibre.

Finest for: You should use bean flours in each candy and savory dishes, however use them in small doses as their flavour will be overpowering.

How one can substitute: Use as much as 25% of bean flours in gluten-free flour mixes.

Recipe to Attempt: The Finest Banana Pancakes with Chickpea Flour

Buckwheat Flour

What’s it?

Buckwheat flour is created from floor buckwheat. Has a wealthy, nutty flavour and a really excessive dietary worth, making it well-liked in many countries, particularly in Asia. Buckwheat is the fruit of the buckwheat plant and has no relation to wheat or grasses – so it’s a 100% gluten-free flour.

Finest for: Muffins, cookies, pancakes, waffles and breads

How one can substitute: Add as much as 50% of buckwheat flour in your gluten-free flour mixes

Recipe to Attempt: Orange-Scented Buckwheat Chocolate Chip Cookies

Coconut Flour

Mini Gluten-Free Apple Galette

What’s it?

This gluten-free flour is created from coconut that’s been dried and floor. It’s very dense, excessive in protein and it’s probably the most fibrous of all the flours. That’s why you’ll want so as to add at the least an additional 1/4 cup of liquid to your recipes when utilizing it. It’s generally utilized in Paleo food plan recipes and pairs finest with eggs – so it doesn’t all the time work in vegan recipes.

Finest for: Issues that don’t have to rise very very like pancakes, cookies, waffles and crusts

How one can substitute: Coconut flour soaks up numerous liquid, so use 1/4 cup of coconut flour instead of 1 cup glutenous flour (or one other gluten-free flour). You’ll additionally want so as to add an additional 1/4 cup of liquid.

Recipe to Attempt: Mini Gluten-Free Apple Galettes

Millet Flour

What’s it?

Gentle and ever-so-slightly candy, millet is an adaptable grain that’s wealthy in magnesium, nature’s relaxant mineral. It soaks up the tastes of the meals surrounding it, making it a really impartial gluten-free flour to make use of. Millet flour lends a crumbly texture to breads and muffins and is the least allergenic of all of the grains.

Finest for: Breads, muffins, cookies, desserts, crusts

How one can substitute: Use as much as 25% of millet flour in your gluten-free flour mixes

Recipe to Attempt: Prompt Ragi Dosas by Meals Trails

Oat Flour

Oat Flour as Gluten-Free Flour

What’s it?

Oat flour is solely made by grinding entire grain oats within the meals processor or blender. It’s wealthy in soluble fibre and it’s nice for balancing blood sugar ranges. One factor you’ll want to guarantee if utilizing oat flour is that it’s 100% gluten-free. Whereas oats are naturally gluten-free, they’re typically planted and processed alongside wheat, resulting in cross contamination. Purchase licensed gluten-free oats for grinding into flour, or licensed gluten-free oat flour.

Finest for: Breads, muffins, cookies, desserts, crusts, granola, fruit crisps, scones

How one can substitute: Use as much as 20% of oat flour in your gluten-free flour mixes

Recipe to Attempt: Chocolate Cherry Chia Bread

Quinoa Flour

What’s it? 

As a grain, quinoa is nutty and scrumptious. As a flour, quinoa is slightly bitter. It’s full of protein, however the texture provides density to gluten-free baked items. Use slightly quinoa flour together with different gluten-free flours for the added protein enhance with out the bitterness. You can too toast your flour within the oven to amp up the flavour.

Finest for: Savory baked items like biscuits, flatbreads, zucchini bread or herbed muffins

How one can substitute: As a result of its excessive protein content material, you should use this 1:1 for wheat flour, however we advocate solely utilizing as much as 25% in baking mixes.

Recipe to Attempt: Herbed Quinoa Flatbread

Rice Flour

Yummy Gluten-Free Flour Pancakes by Tammie Duggar

What’s it?

When farmers harvest rice, they shuck the grains of its outer husk, that are inedible. What’s left after this course of is brown rice. If the farmer additionally removes the germ and bran from the rice grain, she or he is left with white rice. Brown rice flour is created from the primary kind of rice, and white rice flour is produced from the latter. Whether or not it’s brown or white, every kind will be floor into rice flour. It is a nice base for gluten-free baking.

Finest for: All types of gluten-free baking. Can be used as a thickener in soups, stews, fillings, and so forth.

How one can substitute: Swap it 1:1 for glutenous flour or another gluten-free flour. Use as much as half of brown rice flour in gluten-free flour mixes.

Recipe to Attempt: Yummy Gluten-Free Pancakes

What About Arsenic in Rice Flour?

Arsenic is a heavy steel discovered naturally in water and soil, and was as soon as generally used as a poison. It’s carcinogenic, and makes its approach into rice as a result of rice fields are flooded, giving the grain extra time to soak up it.

Research on rice present that almost all kinds of rice are contaminated with arsenic, and a few merchandise – particularly rice merchandise for infants and younger kids – have arsenic ranges which are thought of regarding.

Arsenic in rice is one thing to be aware of, however there are a number of methods to mitigate the potential danger:

  • Rotate by way of completely different gluten-free flours, so that you’re limiting publicity and never consuming rice (or different rice merchandise and rice-based baked items) each day or a number of instances a day.
  • Basmati rice is decrease in arsenic than different varieties.
  • There are particular rinsing and cooking strategies for rice that massively decrease the quantity of arsenic.

Be taught extra about the way to scale back arsenic in rice in our Information to Cooking Beans and Grains.

Sorghum Flour

Vegan Squash + Lentil Muffins

What’s it?

Sorghum flour is closest in texture and style to conventional wheat flour of any of the gluten-free flours. In a number of circumstances, it really works as a direct substitution for wheat flour, corresponding to in pancakes. It’s additionally excessive in antioxidants.

Finest for: Muffins, breads, pancakes, crepes, cookies

How one can substitute: Swap it 1:1 for glutenous flour or another gluten-free flour. Use as much as half of sorghum flour in gluten-free flour mixes.

Recipe to Attempt: Butternut Squash + Lentil Muffins

Tapioca Flour

What’s it?

What we within the West name tapioca comes from a plant initially from Asia referred to as cassava (in South America, it is named manioc). When the foundation has been dried, it’s floor into white flour. Tapioca flour is also called tapioca starch. Its starchiness makes it a wonderful gluten-free flour, but it surely should be utilized in mixture with different flours to make nice baked items.

Finest for: Mixing into gluten-free flour blends. Can be used as a thickener in soups, stews and fillings.

How one can substitute: Substitute tapioca flour 1:1 instead of corn or potato starch. When utilizing it in baking, goal to have not more than 20% in your gluten-free flour combine.

Recipe to Attempt: Gluten-Free Paleo Biscuits

Teff Flour

What’s it?

The tiny seeds of teff make an interesting porridge. Darkish brown as molasses, with a slight style of chocolate, teff porridge will fill you up within the mornings.  As a flour, teff is almost miraculous. The wonderful flour — floor from the tiny seeds — nearly dissolves in baking, giving it a barely gelatinous high quality. It binds the baked items in a considerably comparable vogue to gluten.

Finest for: Waffles, banana bread, cookies, muffins

How one can substitute: Substitute 1:1 for different gluten-free flours. When making a flatbread like injera, you should use 100% teff. Different instances, you might wish to use as much as 25% teff in your gluten-free flour mixes.

Recipe to Attempt: Ethiopian Injera

Xanthan Gum and Guar Gum

What’s it?

Xanthan gum is utilized in gluten-free baked items, toothpaste, salad dressings and frozen meals as a stabilizer. It binds every thing collectively in a uniform consistency. Solely a tiny quantity (1/2 teaspoon or much less) is sufficient to bind the dough to make cookies and pie crusts.

Guar gum is created from dried and floor seeds of the guar plant, which grows in India and Pakistan. It’s typically discovered in lots of processed meals corresponding to industrial ice lotions and puddings. In small quantities, guar gum could be a considerably efficient binder, mimicking among the results of gluten.

Finest for:  Gums tend to annoy the digestive system. These are sometimes finest averted because of this.

Extra Different Flours

On this information, we featured gluten-free flour choices that are typically accessible and obtainable at numerous grocery shops. With the rise of sure therapeutic diets, there are much more specialty choices now to experiment with.

It may be trickier to swap a few of these flours into wheat flour recipes or gluten-free flour recipes, so it’s finest to attempt a examined recipe that has been designed to make use of them.

Be taught:

Able to dive into gluten-free baking?

Seize our up to date Gluten-Free Flour Information! In it you will see that all these gluten-free flours (and extra) plus we share our go-to gluten-free flour mix recipe, in addition to a number of additional gluten-free recipes to get you began.

Gluten Free Flour Guide



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