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What is gluten free flour?Most people have only ever used wheat flour in their cooking, whether its white, wholemeal or strong bread flour. They may have heard of rye flour, but probably never used it. But ask a celiac which gluten free flour they use and you will get numerous answers.The term flour generally means a cereal grain milled or ground into a powder. After being diagnosed with celiac you will find, however, that flours can be made from a wide variety of ingredients. While you are learning how to follow a gluten free diet you may feel more comfortable buying a commercial flour blend to cook with such as those produced by the Gluten Free Pantry or Bob's Red Mill and sold in bulk at Amazon (see links below navigation bar). These mixes can be used in normal recipes by exchanging a cup of wheat flour for a cup of the mix. However as you get used to following the diet you may like to experiment with mixing your own flour blend. Gluten free flours are generally more successful used in combination.
When you are mixing your own flours you may find it difficult to measure small amounts on normal kitchen scales. A pair of digital scales can be very useful in this situation. For functionality and beauty you can't beat the
MIU 2-lb. Stainless Steel Digital Kitchen Scale which can be reset to zero after each flour is added to the bowl. Both ounces and grams are shown on the LCD readout.
Types of Rice FlourA staple in many mixes is Rice Flour. This comes in three varieties: white, brown or sweet rice flour.Brown rice flour is milled from unpolished brown rice and contains more nutrients than white rice flour. It does not have a long shelf life and is best kept refrigerated. Sweet or glutinous rice can confuse many new celiacs. Sweet Rice Flour is perfectly safe to eat on a gluten free diet and is often used for thickening. The main problem with using rice flour is the gritty texture it gives to baked goods. In most recipes it is mixed with other flours to counteract this.
Other gluten free floursTapioca starch is a flour commonly found in the commercial gluten free flour mixes. Made from the root of the Cassava plant, tapioca flour serves to lighten baked items and helps impart a good texture and a "chewiness". It has no pronounced flavour and is usually non-allergenic.Potato starch flour is also used in the bought mixes. It is very rarely used by itself but helps to produce the lightness and softness in a mix. Potato Starch keeps well and can be bought in quantity.
Cornflour (or cornstarch in the US) is a light, white powder often used in gluten free mixes. It can be used by itself as an excellent thickener for sauces. Cornmeal on the other hand is a yellow flour, also know as Masa Harina and is often used for making tortillas. Although allowed on a gluten free diet, some people may be allergic to corn, in which case tapioca starch or arrowroot can be used for the same purpose.
Arrowroot is an all purpose gluten free flour that can be used in baking and for thickening. Mild flavoured and low in calories Arrowroot Gluten-Free Flour is easily digested.
Buckwheat, despite its name, is gluten free. The plant is related to rhubarb. The ground seeds produce a grey/brown flour which is nutritious, being a source of easily digested protein. It is high in fibre and is also said to reduce cholesterol and lower blood pressure. It is used in pancakes or bread, normally mixed with other flours as it has a strong flavour. In some people it can cause an allergic reaction. Soy or soya flour is made from ground, roasted soy beans. It is high in protein and fat and has a nutty flavour. Full fat soy flour has a short shelf life and is best kept refrigerated or in the freezer. Defatted soy flour can be kept in the larder or pantry. Baked goods using soy flour may brown more quickly so it is best to lower the oven temperature slightly. Nut flours, such as almond are high in protein and a small amount can be included in gluten free flour mixes. They can also be used in place of dried milk powder in some recipes if you are also on a dairy-free diet. Almond flour has been used since medieval times as a thickener. Gram flour also known as besan, or garbanzo is made from chick peas. A golden yellow coloured flour it is best used in savoury dishes. It is widely used in Indian cooking for things like pakoras and bajjis, however it can be used to make a wonderful, slightly nutty pastry. DO NOT confuse gram flour with Graham flour which is a type of wheat and NOT gluten free.
Amaranth flour is the ground seed of the Amaranth plant. A strong tasting flour it is normally used in combination with other gluten free flours. Quinoa, pronounced keen-wah, is a cereal grain from Peru which used to be the staple diet of the Incas. Quinoa four is high in fat and is used in a gluten free flour mix to add moisture to baked goods. It has a pleasant, nutty taste. This non-allergenic grain provides a good source of vegetable protein. The flour is somewhat hard to find in the UK, however, I have had success in grinding the seeds in a coffee mill to produce flour.
You can order Bob's Red Mill Organic Quinoa Flour, 22-Ounce Packages (Pack of 4)
Teff grains, grown in Ethiopia, are tiny and therefore the whole seed is ground into flour, including the germ and husk. It contains the highest calcium, zinc, potassium and iron content of any cereal. Teff flour is high in dietary fibre and an excellent source of essential amino acids. A versatile flour that can be used to make breads, pasta, pancakes and muffins. You can buy Bob's Red Mill Whole Grain Teff Flour, 24-Ounce Packages (Pack of 4) Flour substitutionsAuthors of celiac cookbooks tend to have their favourite blends of gluten free flour. Depending of what you have in your cupboard it is possible to substitute for a missing ingredient, but try to keep to the same group, as below:
Remember, these gluten free flours may not produce exactly the same flavour and texture that you have been used to with wheat flour, but that doesn't mean you will not enjoy them!
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