News, recipes, information and helpful tips for living gluten free

News, recipes, information and helpful tips for living gluten free

Gluten Free grains and flour

Gluten Free Grains and Flours

This is a list of gluten free flours and grains that I use most frequently in gluten free baking. Some are available at supermarkets, others in speciality health stores or Asian grocers.

Despite the name, buckwheat is not related to wheat. It has a strong nutty flavour and can be used in recipes in the form of flakes, grains and also as a flour in baking. It is higher in protein than some gluten free flours and makes good pancakes, blinis, breads and pasta.

Chickpea flour (also known as besan, garbanzo, gram, channa)
Flour made from finely ground chickpeas. High in fibre and rich in protein, it has a strong flavour and is best used as an addition to gluten free flour mixes, rather than a direct substitute for plain flour. Used in breads, pizza bases and baking in combination with other gluten free flours.

Cornflour is made from maize (corn) but always check the label to ensure it has no added flour made from wheat. Great for thickening sauces and an important addition to gluten free flour mixes for baking.

Also called cornmeal, is ground corn. It varies in texture from fine to coarse. It is used in baking, prepared as an accompaniment with meals in either a soft form, or left to set then fried or grilled. Fine varieties are included in recipes for biscuits, cakes and muffins.

Potato flour
Made from potato starch, it is used to thicken sauces and also helps retain moisture and gives a fine, light texture to baked goods. It can be substituted for tapioca flour and arrowroot.

Pronounced ‘keen-wah’, quinoa is a versatile grain that can be cooked like rice and used in salads, soups and side dishes. High in protein, fibre and other nutrients, quinoa is a great carb substitute. It is also available as flour but the strong flavour is not to everyones taste.

Rice flour
A staple of gluten free flour mixes. It is available as a fine flour (from Asian grocers and health food stores) and is used for baking and thickening sauces and also in a coarse form, traditionally used in shortbread. Brown rice flour is also available and has a higher fibre content.

Sorghum flour
High in protein and fibre, white sorghum flour can be interchanged with buckwheat to be used in breads and baking.

Tapioca flour
A useful addition to gluten free flour mixes. Similar in texture and flavour to cornstarch.

Nut flours  (chestnut, almond, hazelnut etc.)
Provided no nut allergies are present, nut flours and ground nuts are high in fibre, healthy fats and protein and make a great addition to baking, especially cakes and biscuits.

Other useful ingredients

Xanthan gum
Is used to replace gluten by providing elasticity to gluten free breads and other baked goods. Generally one teaspoon is used per cup of gluten free flours. It is available from health food shops and some specialty supermarkets.

A white starch that helps bind ingredients together, useful to add body and texture to baked goods, or as a clear thickener for soups, casseroles and sauces.

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